Monday

180WOD
20 STOH
20 T2B
20 Hang Clean
20 Vups
3rds

Friday

180WOD

13.3
150 wall ball
90 dubs
30 muscle ups
12 min AMRAP

Monday

180WOD
10 min EMOM
3 power clean 85%
Then
5 laps
9-6-3 front squat at clean weight
Burpee
5 laps

Wed

180WOD
Jumping pull-ups
Over box jumps
KB
Push-ups
Slams
Sit-ups
Push press
Lunge
Burpees
Toes to bar
50 reps each movement. For time

Tuesday

180WOD
1000 m row
Then
750 m row
Then
500 m row
Then
250 m row

Monday

180WOD
5x5 back squat
Then
15 goblet
50 dubs x3 singles
10 inchworms or 5 wall climbs
5 rds

"CODY"

5 Thrusters 135lbs/95lbs
10 Chest 2 Bar Pull ups
20 Double Unders

10 Rounds For Time

Give it all you got today....that's what Cody always did!

Power Clean Tuesday!

EMOM:

First 5 minutes - 5 Reps
Second 5 min   - 3 Reps
Third 5 min      - 1 Rep

Weight is deteremined on Mendler chart...1 Rep max then use 75%-85%-95%

THEN:

21-5-9

Hang Cleans 95/65
Hand Release Burpees

Monday

180WOD
1 min shuttle run max ball slams
1 min max wadllball
Rest 2 min
6 rounds

Sat

180 WOD
Games push-ups
MBC
T2B
Push Press
Over Box
KB
1st rd 15 reps each
Rest
2nd rd 25 reps
Rest
Last rd as many as you can yet still be under 10 min cap