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Friday

Strength: every 2 min do 30 sec of DL 255/165 Wod: 100 HSPU emom stop and do 3 burpee mu  ...

Thursday

Strength: every 2 min you get as many reps you can in 30 sec x 5 Snatches 185/125 Wod: 10 min amrap T2B 4-8-12-16-20-24-28...

Wednesday

Strength: 3x3 push jerk Wod: 4 RFT 28 pistols 14 power cleans 115/75...

wednesday

Korwod: 4 rounds not for time 10 strict T2B 15 evil wheels 20 leg raises over paralette Wod: "Nancy"...

tuesday

Strength: Strict press 4x8 Wod: "Cindy"...

Monday

Strength: 4x8 Back squat Wod: 10 RFT 3 clean and jerks 1352/95  3 Bar Facing Burpees...

friday

Strength: DL 6x4 Wod: 3RFT 20 DB hang clean and jerk  20 DB goblet squats  ...

thursday

work on weakness Wod: 8 min amrap 2-4-6-8-10...

wednesday

strength: power snatch+ squat snatch+ OHS Wod: for time 1000 meter row 75 push ups 50 pullups 25 box jumps 30/24...

tuesday

strength: power clean+squat clean+ front squat+ jerk work to heavy complex Wod: 4 RFT 12 DL 225/155 12 burpees over bar ...