EMOM FOR 8 MINS
6-HANG POWER CLEAN 65/95
6 THRUSTERS
RX+ 85/115
REST 2 MIN

20 MIN AMRAP
6 BURPEES WITH 2 HAND R PUSH UP ON THE BOTTOM OF EACH BURPEE
12 KB SWINGS 35/55
24 DUBS

BUY IN
100 MT LUNGES
2 RDS
24 SQUAT CLEANS 65/95
24 PULL UPS
400 MT RUN

2 RDS
12 POWER CLEANS 95/135
12 BURPEES
12STOH
200 MT RUN

FRIDAY IS CORE DAY!
3 RDS
1 MIN PLANK 30 SECS REST
3 RDS
45 SECS ON 15 SECS OFF
V-UPS

WOD
3 RDS
800 MT RUN
20 WALL BALLS
10 WTF

10 -15 MINS
PROGRESSION OF HSPU

20 MIN AMRAP
3 HSPU
6 BOX JUMPS
9 HANG POWER SNATCHES 85/115
200 MT RUN

RX+
STIRCT HSPU
95/135 HANG POWER SNATCHES

5 RDS
10 D/L 155/225
10 TOES TO BAR
10 BURPEES
20 DUBS

GRAB A PARTNER
200 MT SRPINT RELAY X 5 (EACH)
20 AIR SQUAT WHILE RESTING

WOD
E.M.O.M FOR 10 MIN
6-POWER CLEANS 85/115
4-PUSH PRESS