friday

Strength: test 1 rep max DL Wod: 5 RFT 15 T2B 10 OHS 135/95 5 Devils press 50s/35s...

thursday

Strength: bench find your 4 rep max Wod: For time  40  HSPU 50 cal row 60 wallball 100 DU...

wednesday

Strength: 5x10 each leg bulgarian split squats Wod: 5 Min AMRAP 3 squat snatches 165/115 3 clusters 165/115...

tuesday

Strength: 6x3 S2O heavy 3s Wod: 21-15-9 burpees 95/65 power cleans 400 meter run...

monday

Strength: test 1 rep max back squat Wod: 3 RFT 10 MU 20 box jumps 30/24...

friday

Strength: 5x10 good mornings barbell with some weight good slow controlled tempo Wod: "Jackie"...

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...