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friday

Strength: 100 cal bike for itme WOD: 21-15-9 Db snatch 50/35 T2B...

thursday

Strength: back squat 5x3 around 80-85% wod: for time 3-6-9 wallwalks 10-20-30 pistols 5-10-15 S2O 135/95...

wednesday

Korwod:4 rounds 15 GHD sit ups 30 russian twists with a medball 1 min plank wod: 10 min AMRAP  5-10-15-20-25...

tuesday

Strength:OHS 5x3 then 3x3 snatch balance Wod: 20 min emom (all in the same minute) 3 C2B 3 burpee box overs 3 DL Body weight...

Monday

Strength: 3x5 clean high pull 3x3 power clean Wod: 4 RFT Run 400 20 wallballs 2 rope climbs...

friday

Open 23.3...

thursday

wod: 25 min really slow amrap 2 wallwalks 30 du 15 wallballs 10 goblets squats 53/35 15 cal row 10 burpees    ...

wednesday

Korwod: 3 rounds 1 min plank 20 V-up 20 reverse v-ups on the rower seat Wod: 5 sets 10 cal bike 5 snatch 155/105 rest 1 min...

tuesday

Strength: DL 5x5 70% Wod: 21-15-9 thrusters 95/65 X3 DU (63,45,27)...

Monday

Wod: 30 min emom 3 HSPU 1 heavy Hang squat clean...