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friday

Strength: DL 5x12 50% Wod: 21-15-9 Kettlebell 53/35 swings squat push press...

thursday

Strength: strict press 5x12 50% Wod: 10 min AMRAP 5-10-15-20-25...

wednesday

work on weakness then, 30 min emom 1- 15 cal row 2-12 T2B 3-10 burpees over erg or bar 4- 12 C2B 5- 5 snatches 135/95 6- rest...

tuesday

Strength: 10 min emom 1 power clean 1 squat clean Wod: 5 RFT 200 Run 10 S2O 155/105 ...

Monday

Strength: Back squat 5x12 50% Wod: 3 RFT 30 wallballs 20 box jumps 30/24 10 DL 185# time frame (fastest 7min to slowest about 15 min)...

friday

Work on weakness Wod: death by 2,4,6,8,10.. box jump thruster empty bar 45/35...

thursday

Strength: strict press find heavy 2 rep max Wod:  20-15-10 T2B cal bike...

wednesday

Strength: 20 min emom every 30 sec do 1 clean and jerk if you can squat clean it, even better if you have to power clean then go ahead and power clean and jerk Wod: 1 mile run...

tuesday

Korwod: 50 evil wheels 100 alternating legs v-ups Wod: 7 min Amrap 10 BFB 5 snatches 165/105 ...

monday

Strength: Front squat work to heavy 2 rep max Wod: 5RFT 15 cal row 10 C2b 5 squat clean 135/95...