Graduation Friday!!

725m row

40 slams

40 toes 2 bar

40 Goblet squats

40 burpees

7 inside running laps

Wed

50 Sit ups

40 Kb swings

30Wall ball

20 Lunges (each leg)

10 burpee pull ups

Suicide x3

10 burpee pull ups

20 lunges

30 wall ball

40 swings

50 sit ups

Monday

15 min EMOM 

First 5 min 3 cleans

2nd 5 - 2 cleans

3rd 5 - 1 clean

Then

5 HSPU

10 Burpees

5 rds

Monday

180WOD
3x5 front squat
Then
Fran

Friday

180WOD - TABATA Mash
Row cals
Sit-ups
Air squats
Burpees
Slams

Tuesday

5 bench 185/95
10 db snatch each arm
15 games push ups
400m run

4 rounds

Monday

5-5-5-3-3-3 thrusters

then

20/20 over box/wall ball
25/25
30/30

Friday

180WOD
10-1 ladder Burpees
At halfway point
55 dubs
Finish ladder
30 slams
25 cal row

Rest 4 min
Repeat, but do ladder in reverse

Wed

180wod
30 min running clock 1 min on 1 off
10 min max power clean
10 min squat clean
10 min C&J

Tues

180wod
5 DL
10 lunge
15 KB
200 m run
20 min AMRAP