Day 1
Class WOD

Day 2
Deadlift EMOM 10
x1, Start @ 80% & Increase Each Set

12 Min AMRAP
Row 30/25 Cal
30 ft. Goblet Lunge 70/53lb
20 KB Swing 70/53”
10 Box Jump Over 30/24”

 Glute/Hammy Accessory: x3
8 GHR or Razor Curl

Day 3
Upper Body Strength Based
Incline Bench EMOM 6
x2, Start  Heavy Wt. & Increase

Then
Incline Bench Press 2×8
Wt. Strict Chin-Up 2×5

4 Rounds For Reps:
10 Burpee to Target
10 Strict Dips
ME BMU/Double Unders
Rest 1 Min
*Score is # of MU & DU
Round 1&3 BMU
Round 2&4 Double Unders

Core Accessory: 3 Sets
10 Reverse Hyperextension/Superman
10 KB RDL *Heavy

Day 4
EMOM 8:

  1. Power Clean , FS + Jerk

*Warm Up to Moderate Weight & Increase Each Set

4RFT:
8 Hang Power Clean  135/83lb
8 Shoulder to Overhead 135/83
Bike 20/15 Cal

Core Accessory:
FR Hold + Knee Bends w/110-120% of FR Max
3×5-10 Sec.

Day 5
Lower Body Strength Day
Back Squat 5RM
*20 Min Workup

4 Cycles
AMRAP3
Row 250/200m
With Remaining Time
8 Goblet Squat 50/35lb
25’ Handstand Walk

Rest 1 Minute between cycles:
**score is total rounds after each row.

Day 6
EMOM 8:
2 Snatch (Singles)

*Start @ 75% & Work Up

20 Min AMRAP
“I Go You Go” Set to Set

2 Rope Climbs
3 Deadlift 275/223lb
4 6” Deficit HSPU
5 Box Jump Over 24/20”
6 Toes-2-Bar
5 Box Jump Over 24/20”
4 6/2 “ Deficit HSPU
3 Deadlift 275/223

Day 7

OFF