MONDAY
EMOM 10
4 Reps
Start @60%
Add 5% every 2 rounds
Score Time
3 rounds:
40 Air Squats
30 Double Unders
20 Sumo Deadlift High Pulls 75/55
TC 12
TUESDAY
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
WEDNESDAY
8×3
Start @55%
Add 3%
Rest 2-3 min
THURSDAY
OPEN GYM OR
6×10
Same weight
Rest 2 Mins
Score Time
27-21-15
Hang power clean 95/65
Calories
Burpee over bar
FRIDAY
5×12
Rest 90 seconds
Score Reps
4 Sets
90 seconds of work
15 Wall balls 20/14
12 Shuttle run (25′)
Max DB power snatch 50/35
Rest 2 min
TC 12
SATURDAY
OPEN GYM 8:15am
TEAM WOD 9:15am
