thursday

Strength: 10 min EMOM Clean+ 2 jerks Wod: 21-15-9 DL 315/205 HSW/WW 100',75',50' or 7/5/3 WW...

wednesday

Work on weakness for about 15-20 min Wod: 5 RFT  10 BFB 10 Hang clean 135-95...

tuesday

Strength: 10 min EMOM heavy Snatch + OHS Wod: 12 min Amrap 3-6-9-12-15-18-21...

monday

Strength: Front squat 10-8-6-4-2 Wod: 10RFT 1 cluster 185/125 2 MU 3 box jumps 4 front rack lunges 185/125...

friday

Strength: DL 6x2 90% Wod: 8 MIN AMRAP  10 DB hang clean 50's/35's  10 DB front rack lunges 50's/35's 20 wallballs...

thursday

Strength: 10 min emom 1 squat clean Wod: 5 RFT 50' HSW 20 pistols...

Wednesday

Korwod:  Hollowman hold full Tabata  Plank full Tabata  Wod: 24 min amrap for total cals for each machine 4 min row 4 min ski 4 min bike  Then repeat   ...

Tuesday

Strength: 10 min snatch emom heavy single Wod: 5 RFT 10 Box jump overs 10 HSPU  10 Hang snatch 95/65...

Monday

Strength:back squat 6x2 90% Wod: 12 min AMRAP 5 burpees 3 T2B 1 cluster 155/105...

friday

strength: DL 6x4 85% Wod: 5 RFT  6 MU 12 S2O 135/95...