Wednesday

Strength: S2O 4x8 work to heavty set of 8 Wod: 10 min amrap 3,3,6,6,9,9,12,12...

Tuesday

Strength: 10 min emom 2 squat clean and jerk Wod: for time 75 Wallballs 50 cal Row 25 T2b...

Monday

Strength: back squat 4x8 work to heavy set Wod: 3 RFT 15 cal bike 10 devil's press 5 mu...

friday

Work on weakness or wod use missed Wod: 21-15-9 DL 225/155 box jumps 24/20...

thursday

Strength: work up to heavy power snatch+hang power snatch+full squat snatch+hang full squat snatch Wod: 3RFT 20 burpees 50 du  20 hang snatch 95/65  ...

wednesday

Korwod: accumulate  100 v-ups 4 min plank 4 min superman Wod: 5 RFT 15 T2B 3 clean and jerks 225/155...

tuesday

Strength: OHS work to a solid heavy 5 rep Wod: 10 min AMRAP 15 cal row 25 wallballs...

monday

"Helton"...

friday

Strength: DL find heavy 3 rep with 3 sec on the down Wod: 2 min on 1 min off 5 rounds score as many reps on bike  10 box jump 5 clean and jerk185/125 max cal bike...

thursday

work to heavy triple snatch Wod: 3 RFT 30 wallball 20 pistol/single leg squat 10 T2B  ...