23/02 - 01/03

Monday

GIANT SET - EMOM 16 minutes

1st minute: 1 Power Clean + Max Hang Power Cleans @80% of Clean 1RM
2nd minute: Rest
3rd minute: 1 Squat Clean + Max Front Squats @80% of Clean 1RM
4th minute: Rest
Repeat 4 times

wod - amrap
”Death by burpees”

1st minute: 5 Burpees
2nd minute: 6 Burpees
3rd minute: 7 Burpees
And so on until unable to complete burpees within minute

Tuesday

STRENGTH - Team of 2
AMRAP 5 minutes

Max L-sit Rope Climbs/Legless/Leg-Assisted

wod - 12 Rounds for time

4 Box Jumps
8 Sit-ups
12 Double Unders or 24 Single

Wednesday

STRENGTH - TABATA 20/10

20 sec Max DB military Presses
10 sec rest
20 sec Max DB Jump Squats
10 sec rest
20 sec Max D-Ball Cleans
10 sec rest
Repeat 5 times

WOD - TEAM OF 2 - 12 MINUTES AMRAP

In 4 minutes: Max Kcal Airbike/Ski/Row (Switch every 20/10 Kcal)

Thursday

WOD - FOR TIME

27 Pull-ups
27 Push-ups
27 Sit-ups
21 Toes to bar
21 Push-ups
21 Sit-ups
15 C2B Pull-ups
15 Push-ups
15 Sit-ups
9 Muscle-ups
9 Push-ups
9 Sit-ups

Accessories

Split as you wish - For Time

50 Rear Delt Flyes
50 Lateral Raises

Friday

WOD - FOR TIME

Buy in: 50 Alternating DB Snatches
400m Run
50 Wall Ball Shots
400m Run
40 Wall Ball Shots
400m Run
30 Wall Ball Shots
400m Run
20 Wall Ball Shots
400m Run
10 Wall Ball Shots
Cash out: 50 Alternating DB Snatches

Saturday

wod - team of 2 - Amrap 20 minutes

Switch each round:
200m Run
48m Farmer’s Carry
Max unbroken Pull-ups