Workout Of the Day (WOD)

Monday

Back Squat 5 x 8 @ RPE 8


12 Min AMRAP
12 T2B
12 KB Swings (24/16kg)
10m OH KB Lunge (24/16g - Right Arm)
12 Burpees
12m OH KB Lunge (24/16g - Left Arm)


Tuesday

30min AMRAP
2, 4, 6, 8, 12… Pull Ups
4, 8, 12, 16… Push Ups
6, 12, 18, 24… Air Squats
Run 200m After Each Round


Wednesday

Push Press
Build to Heavy 5
+
3 x 5 @ 90%


15 Min EMOM
1) 15/12 Cal (air)Bike
2) 8 Burpee Box Jump Over's
3) 40 Double Unders/45s max. effort


Thursday

Power Clean
10 x 3 with 1-2 second pause at Knee @ 50-65%
Technique Focus

"DT"– 5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
@70/50kg


Friday

Overhead Squat
5 x 5 Progressive
Tempo 31X1


15 Min AMRAP
10 Single Arm Devils Press (Right Arm)
10 Single Arm DB Thrusters (Right Arm)
10 Single Arm Devils Press (Left Arm)
10 Single Arm DB Thrusters (Left Arm)
200m Run


Saturday

Floor Press 
4 x 6

**SuperSet**

Strict Chin Ups
4 x AMRAP Unbroken


For time:
30 - 20 - 10
Push Ups
Russian KB Swings (24/16kg)
Box Jumps (24/20")


Sunday

Partner Double Fran
21-15-9
Thrusters @ 42.5/30kg
Pull Ups

Partner Double Grace
For Time
30 Clean and Jerks @ 60/42.5kg

Partner Double Diane
21-15-9
Deadlifts @ 100/70kg
HSPU

Complete 21-15-9 of each and then repeat… then 60 C&J, then 21-15-9 and then repeat.  So NOT 42-30-18… must be 21-15-9-21-15-9.