Monday
Strength
30EMOM
Minute 1: 2-3 Seated Triple Jump Overs
Minute 2: 3 Snatch
Minute 3: Rest / job option
Tuesday
Strength
8-5-4-3 Bench Press
*superset w/ 30-50 Pull Aparts
8-5-4-3 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
3 Sets for Quality
5-10 Strict Handstand Push-Ups
40m Sled Pull
Wednesday
Conditioning
Partners, 12:00 Row
*switch every 2:00
rest 2:00
Partners, 9:00 Row
*switch every 1:30
rest 2:00
Partners, 8:00 Row
*switch every 1:15
Thursday
Strength
5 x 2 Thruster
5 x 2 Front Squat
Conditioning
Partners 100 Calorie Bike
Time Cap 4:00
Friday
Conditioning
23.1 Partner WOD
28 Minutes, As Many Rounds as Possible
60 Calorie Row
50 Knee Tucks / Toes to Bar
40 Wallballs
30 Power Cleans 95/65, 135/95
20 Muscle-Ups
Saturday
Wallballs For Weith:
12:00, As Many Wallballs as Possible w/ Partner
*Every time the ball drops or switch, 5 synchronized sprawls / burpees
4:00, As Many DBall Cleans as Possible w/ Partner
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Hi-Pull
:30 Ring Row Hold
Conditioning
10 Rounds
:30 Max Cal Row
1:00 Rest