Monday
Strength
12:00, Every 1:30
2 Touch & Go Power Clean
Conditioning
3 Rounds of “The Heavy Chief”
3:00 AMRAP, 1:00 Rest
3 Power Clean 185/125
6 Push-Ups
9 Air Squat
Tuesday
Strength
12:00, Every 1:30
2 Thruster from the floor
Conditioning
5 Rounds
5 Thruster 135/95
8 Toes to Bar
40 Double Unders
Wednesday
Conditioning
“Friends or Frenemies”
15 Minutes (10 Rounds)
Partners Max Distance Row
Partner 1, :30 Row
Transition :15
Partner 2 :30 Row
Transition :15
Thursday
Strength
15 Minutes, Every 3:00
3 Deadlift
3 Tall Box Jump
10/8 Calorie Bike Sprint
Conditioning
Partner I Go, You Go
5 Full Rounds Each
5 Deadlift 275/205
15/12 Calorie Bike
Friday
Conditioning
20 Minutes
0:45 Work / 0:15 Rest
– Distance Bike
– Bar Muscle-Ups
– Distance Bike
– Handstand Push-Ups
Saturday
Conditioning
CrossFit Open WOD 15.3
14:00 As Many Rounds as Possible
7 Muscle-Ups
50 Wallballs
100 Double Unders
Sunday
Strength
Max Distance Single Arm Overhead Carry 70/50
Conditioning
15:00 As Many Rounds as Possible
4 Single Arm KB Clean G/Y
6 SA Push Press
8 Single Arm KB OH Lunge
Repeat 2nd Side
0:30 Hollow
0:30 Side Plank ea.