MONDAY
EMOM 8
3 Deadlift @ 65-70%
core Time
27-21-15
DB power snatch 50/35
-After each set perform
18/12 Row/Ski 15/12 Bike
TC 8
TUESDAY
Score Time
5 Sets
Every 4 minutes:
6 Bar muscle ups
5 25′ Shuttle runs
6 DB Thrusters 2×50/35
5 25′ Shuttle runs
WEDNESDAY
For load:
2×3 @ 70-80%
3×2 @ 80-90%
4×1 @ 90%+
THURSDAY
OPEN GYM OR
Score Rounds and Reps
EMOM 10
3-8 Dips
Try to keep the same rep count every round
10 Mins Row
10 Mins Ski
10 Mins Bike
FRIDAY
Every 90 seconds for 6 Rounds
1 Squat snatch
2 Overhead sqauts
TC 9
Score Time
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
TC 15
SATURDAY
Open Gym 8:15am
Team WOD 9:15am
