Wednesday

Strength: dl 5x2 85% Wod: 5RFT 200 meter run 30 foot hsw  10 thrusters 95/65...

Tuesday

Strength: 10 min emom 5 snatches as heavy as you can but must touch and go Wod: 4 RFT 20 C2b 25 cal Row  ...

Monday

Strength: back squat 5x2 85% Wod: 10 min amrap 10 Burpee 5 Cleans 135/95 10 T2b...

friday

open 21.3...

thursday

10 min emom 5 burpees plus 1-2 full snatch 10 min emom 5 burpees plus 3-5 strict gymnastic pulling...

wednesday

Strength: DL 4x3 at 80% Wod: for time 20 hspu 30 clean and jerk 95/65  40 cal row 100 du  ...

tuesday

Strength: work to heavy complex 1 strict press 3 push press 5 jerks Wod: 2 RFT  run 800 meters 25 T2B...

monday

Strength: Back squat 4x3 at 80% Wod: 21-18-15-12-9-6-3 Power snatch 75/55 wallballs...

friday

open wod 21.2...

thursday

10 min EMOM 10 cal bike 2 reps of your choice of lift right into 10 min EMOM 10 burpees 5 gymnastic movement...