WOD

Monday:

Front Squat
6-6-6 @ 65% of 1RM

AMRAP 12
9 wall balls
6 power cleans 135/95

3 bar muscle ups

Tuesday:

For Time:

1600m run

Rest 3 minutes

1200m run

Rest 2 minutes

800m run

Rest 1 minute

400m run

Wednesday:

For time:

50/35 cal row

80 alt box step ups 24/20 (1 DB 50/35)

50 deadlifts 135/95

80 double unders

50 bar over burpees

Thursday:

12 minutes to work up to 1RM squat snatch

EMOM 16

Minute 1: 3 squat snatch at 70% of 1rm

Minute 2: 15 GHD sit ups

Minute 3: 8 C2B pull ups

Minute 4: 45 ME bike

Score is calories on bike

Friday:

AMRAP 15

25 foot handstand walk

25 foot walking lunge

12 KB swings 1.5/1

10 push ups

Saturday:

10 minutes to find your 3rm thruster

Partner WOD

split reps evenly, run together

6 rounds for time:

16 thrusters 95/65

20 box jump overs 24/20

24 alt DB snatch 50/35

200m run