monday

Strength: work up to a heavy 2 rep back squat Wod: 8 min Amrap 8 burpees 8 goblet squats 70/53 8 KBS...

friday

Strength: Dl work up to heavy 2 rep Wod: "Dianne"...

thursday

Strength: 10 min emom 1- 2 power snatch 2- 2 squat snatch Wod: 3RFT 1 round of DT 15 burpees...

wednesday

Korwod: 50 strict T2B 50 V-ups Wod: For time 50 wallballs 200 DU 50 box jumps 800 m run...

tuesday

Strength: 10 min EMOM  at solid heavy 2 1- 2 power cleans  2- 2 squat cleans Wod: 10 min AMRAP 20 cal row/bike 10 devil press 50/35...

monday

Strength: 10 min emom 1 back squat 75% Wod: 5RFT 30 DU 15 thrusters 75/55...

friday

Strength: 10 min emom 2 clean and jerks or 2 snatches athletes choice Wod: 4RFT 400 run  25 sit ups 15 front squats bar or DB ...

thursday

Strength: DL 20 min to work up to heavy 3 rep Wod: 30-20-10  hspu T2b...

wednesday

Strength: 15 min to work up to 3 rep S2O WOD: 12 min Amrap 15 burpees over erg 25 cal row 15 DB clean and jerk...

tuesday

Strength: 5 x 10 weight lunges (10 each leg hold 2 KB or DB) Wod: "Randy"...