MONDAY
Score Time
24-18-12
Toes-to-bars
12-9-6
Front squats 185/125
TC 10
5 sets
1 squat clean
1 front squat (1 sec pause)
1 front squat
TUESDAY
10-8-6-4-2-4-6-8-10
start @ 60%
add weight as reps lower then deload as reps go back up
*after each set perform 16 sit ups as fast as possible
WEDNESDAY
Score Time
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
TC 22
THURSDAY
Score Time
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run
TC 14
FRIDAY
Score Time
5 rounds for time of:
12 DB power snatches (35/50 lb)
15 hand-release push-ups
30 air squats
TC 13
EMOM 8
25′ Handstand walk
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
