tuesday

Strength: bench press work to heavy 5 rep Wod: 20 min amrap 400m Run 25 Wallball 15 T2B...

monday

Strength:Back squat heavy 10 reps then heavy 9 reps ...

Friday

Strength: DL work to quick heavy double then go down 20 percent and do 3x3 Wod: 3RFT  100 feet farmer carry  (2 DB) 20 DB Snatch 50/35 (1 DB)...

thursday

Strength: 10 min EMOM  1 power clean +1 squat clean Wod: 5 RFT 15 Box Jump overs 5 MU...

wednesday

Korwod: full tabata of: Alternating leg v-ups Plank strict T2B Wod: for time 20 HSPU 40 cal row 60 wallball 40 Cal row 20 HSPU...

tuesday

Strength: 10 min emom  1 power snatch+1 squat snatch Wod: for time 10-1 T2B 1-10 OHS 115/80...

monday

Strength: work to heavy 2 front squat Wod: 9 min AMRAP 2,4,6,8,10...

Friday

Strength: DL 5x3 80% 3 sec on the down Wod: 5RFT Accumulate 1 min farmer hold 70s/53s 2 rope climbs...

Thursday

Strength: squat snatch 10x2 with 2 sec pause in catch at bottom of squat Wod: 10 min amrap 20 Wallball 15 Power snatch 95/65 10 HSPU...

Wednesday

Work on weakness Wod: for time 50-40-30-20-10 DU 21-18-15-12-9 T2B...