MONDAY
Score Rounds and Reps
AMRAP 8
6 front squats 135/95
30 Double unders
Death by Shoulder Press
Stay at 65%
TUESDAY
5×10
start @50-60%
build to a heavy 10 rep
rest 3 mins
WEDNESDAY
EMOM 24
12-16 DB push press 2×50/35
12-16 toes to bar
5 Deadlifts 15-275
1 power clean (same as DL)
THURSDAY
10K meters C2 bike
Every 1k meters
2 snatch 155/105
TC 18
Score Checkmark
10-8-6-4-6-8-10
back rack lunges 135/95
10 GHD sit ups to parallel
TC 14
FRIDAY
Score Time
4 Rounds
500/400m row
10 shoulder-to-overheads 185/125
TC 14
6×50′
2×53/35
*Lunge unbroken
*rest 1 min
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
