SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
CONDITIONING/STRENGTH:
12 minutes to:
Run 800m and perform 40 Ring Rows
10 minutes to:
Run 800m and perform 30 Ring Pushups
4 minutes to:
Run 400m and perform ME Strict Pullups
2 minutes to:
run 150m and perform ME Handstand Pushups
*All portions are performed one after another with no rest between portions. 28 minute running clock
TUESDAY
WOD:
STRENGTH:
12 minutes to find an 8RM Back Squat
-then-
5 minute EMOM of 3 Back Squats at 8RM load
CONDITIONING:
1-2-3-4-5-4-3-2-1
Back Squat from floor (185/115)
Bar Facing Burpees
WEDNESDAY
WOD:
STRENGTH:
12 minutes to find a max of the complex:
3 Behind the Neck Snatch Grip Push Press + 1 Over Head Squat
CONDITIONING:
3 rounds for time:
Row 500m
10 Over Head Squats (95/65)
20 Pullups
40 Double Unders
THURSDAY
WOD:
STRENGTH:
10 minute instruction and practice on Clean and Jerk
20 minutes to find a 1 rep max Clean and Jerk
10 minutes to perform 3×5 Clean Pulls with 1RM load
FRIDAY
WOD:
PARTNER CONDITIONING:
5 rounds:
P1 completes:
Run 100m
12 Double Kettlebell Front Squats (53/35) each hand
10 partner Burpees
P2 completes:
100m run
12 Double Kettlebell Front Squats (53/35) each hand
10 partner Burpees
 *One partner works at a time, but both partners always run together
SATURDAY
12 minutes to find a 1RM Turkish Getup with each arm
CONDITIONING:
10 rounds for time:
5 Russian Kettlebell Swings @ heaviest possible
15 Double Unders