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friday

Strength: DL try and hold on for 20 reps Wod: 4 RFT  20 DB S2O 50/35 1 DB 20 row 40 DU 20 DB snatch...

thursday

30 min EMOM 1 squat clean 3 burpees  5 wallballs...

wednesday

Strength: Snatch 10 min EMOM 5 TnG reps Wod: 3 RFT  400 m run 20 DB step over...

tuesday

Strength: work up to a 20 rep max back squat Wod: 21-15-9-6-3 OHS 115/75 HSPU T2B...

monday

100 burpee box jump overs for time...

Friday

Strength: 10 rep max DL Wod: "karen"...

Thursday

Strength: work to solid 5 rep max OHS Wod: 21-15-9 Cal row Double DB snatch 50s/35s  ...

Wednesday

Korwod: 50 GHD sit ups or 100 regular sit ups Plus 25 strict T2B Wod: 10 RFT Run 200m 5-10 reps of a weakness...

Tuesday

Strength: work up to 10 rep max push press Wod: 10 min amrap 5 Clean and jerk 135/95 10 C2B ...

Monday

Strength: Work up quickly up to a 10 rep max back squat probably around 60% Wod: 10-1 Burpees DL 225/155  ...