WODs

Monday:

3 Rounds of:

400M Run
Goblet Squat-24(70#/53#)
1 Arm DB Power Snatch-12L(70/50)
1 Arm DB Power Snatch-12R

Then, With remaining time:

Find a 1 RM of the following Complex:

Clean +Front Squat + Jerk

30min Cap
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Tuesday:

4 Sets of:

Push Press-4-6 Reps @80%
KB SDLHP-20(88#/70#)

12min AMRAP of:

Thruster-9(125#-M/85#-W)
Double Under-35

2min Rest, Then,

2 Rounds of:

1min Max C2B Pull Ups
1min Max SHSPUs
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Wednesday's Assault Bike WOD:

3 Rounds of:

Assault Bike-30cal
2DB Suitcase Lunges-30(50#-M/35#-W)
2DB Hang Power Clean-15
2DB Push Press-12
Sled Sprint(Empty 65#)-150M
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Thursday:

10min EMOM (E/O) of: (40#-M/25#-W)

2DB Suitcase Step Ups-12 Left-Even Minute
2DB Suitcase Step Ups-12 Right-Odd Minute

5min Rest, Then,

15min AMRAP of:

400M Run
Pistols-12(6/6)
Muscle Up-6
Clean-3(165#/115#-W) Add Each Round:
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WOD

10min AMRAP of:

Hang Bear Complex-3(135#-M/95#-W)
Burpee Muscle Up-6

2min Rest, Then,

10min EMOM (E/O) of:

Assault Bike-15cal-M/12cal-W-Even Minute
DB/KB Cluster-5(50#-M/35#-W)-Odd Minute

2min Rest, Then,

1000M Timed Run:
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WOD

5 Rounds of:

Power Snatch-3(135#-115#-M/95#-75#-W)
Double Under-30

400M Run, Then,

10 Rounds of:

Clean & Jerk-3(185#-165#-M/125#-115#-W)
Bar facing Burpee-5

For Time: 40min Time Cap:
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WOD

Back Squat: 3 Sets of 5@75%
------------------------------------
18min EMOM (E/O)

OHS-4 (135#-M/95#-W)-Even Minute
1 Round of "Cindy"-Odd Minute
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WOD

4 Sets of:

Back Squat-6 @70%
Broad Jump-6 For Max Distance
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15min AMRAP of:

HSPU-10
Swing(A)-25(70#-M/44#-W)
Double Under-50
Sled Push-100ft (165#)
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WOD

Front Squat: Find a 3RM w/3Sec Pause

1 Arm DB Clean & Strict Press-10L/10R
Weighted Ring Dips-20

x4 Sets:
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12min AMRAP of;

200M Run
Curtis P-5(115#-M/75#-W)
Pull Up-7
Box Jump Over-9
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WOD

30min EMOM of:

Min 1: Bear Complex(135#/95#) 1,2,3,4,5,6..ladder by 1's
Min 2: Burpee to Plate-12
Min 3: T2B-12
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