MONDAY
Strength/Skill
Jerk
Find Heavy Single for the Day
WOD
4 x 3 minute rounds with a 2 minute rest between rounds:
20 Shoulder to Overhead
max reps strict pullups in time remaining
Rx: 135/93
-Score is shoulder to overhead and strict pullups combined for each rounds
TUESDAY
Strength/Skill
A. Power Clean (go off of 3 rep maxO
Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)
B. Front Squat (go off of 3 rep max)
Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)
WOD
21-15-9 reps for time (compare to 18116):
KB Swings (70/45)
Box Jumps (30/24)
WEDNESDAY
Strength/Skill
None today
WOD
4 rounds for time:
Run 600m
2 sets:
6 Ring Dips
30 Double-Unders
THURSDAY
Strength/Skill
A. Back Squat (go off of 3 rep maxO
Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)
B. Shoulder Press (go off of 3 rep max)
Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)
WOD
AMRAP in 10 minutes:
Rope Climbs
FRIDAY
Strength/Skill
Make-up day
WOD
Partner WOD
6 rounds for time of:
25 calorie row
25 burpees
-Partners will each start on a different movements. In the end, each partner will have completed 3 rounds.