Thursday 1. EMOM x 10 minutes Deadlift x 1 Work up to heavy 2. AMRAP x 15 minutes 1 Deadlift @ heaviest weight hit in EMOM 15 Toes to Bar 50 Double Unders 250m row
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1. Every 2 minutes for 16 minutes Clean + 2 Front Squats 2. 4 sets for max reps of 30 sec max power clean (115/75) Rest 1 minute 30 sec max power clean (135/95) Rest 1 minute 30 sec max power clean (155/105) Rest 1 minute 30 sec max power clean (185/125)
Monday 1. 5 sets of EMOM 1-bike 10/7 cal + 20 Thrusters (45/35) 2- Rest 3- 10 Burpee Box jump over 4-rest
Friday 1. Working in Partners , share the work load Wall balls 80-60-40-20 T2B. 60-45-30-15 Deadlifts(225/155) 45-35-25-15
Thursday 1. 4 sets of 20/15 cal row 50ft plate pinch 10 Handstand Push ups * Rest 2-3 minutes 2. Open wod 13.1
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