Front Squats + Run

Back Squat

7X3

4 rounds

12 F. Squats 135/115

400M run

AMRAP 15

10X3 Pull ups

AMRAP 15

5 HSPU

10 Ring Rows

15 Jump Squats

Strongman-30/10

Strongman-30/10

Tire Flip

Rope Slam

Sandbag Deadlift

Water jug row

Sand PVC Press

Keg Bearhug Squat

Monday WOD

Bench

5,5,3,3,3,1,1

3 rounds

10 Dips

15 KBS

20 Burpees

Deads, HSPU, Box Jumps, RUN!

8 EMOM

1 below knee hang clean

1 above knee hang clean

1 high hang clean

(increase weight with each minute)

Amrap 15 mins:

(ascending ladder)

3 Deadlifts (185/115)

3 Handstand PU’s

3 box jumps

200 m sprint
666, 999, 12-12-12, etc..

OHS + T2B + PU

Every 90 seconds for 6 rounds:

30 second handstand hold

(advanced: 20 handstand shoulder taps)

Amrap 12 mins:

7 OHS (135/95)

7 T2B

7 Strict Pullups

Clean day

Warm up clean and jerk to a manageable 3 reps, then

EMOM (10)

Odd: clean

Even: Jerk

WOD:

40-30-20-10

Med Ball Clean

Walking lunges

100M sprint