Monday

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Friday

Open 16.1
20 min AMRAP:
25 ft overhead walking lunge (95/65)
8 burpees
25 ft overhead walking lunge (95/65)
8 C2B pullups

Heavy Thursday

Cycle through the CrossFit Total lifts…

Shoulder press: 7-5-3
Back Squat: 7-5-3
Deadlift: 7-5-3

Wednesday

EMOM 21:
3 bear complex
12 knee raises
35 sec SU

Tuesday

5 rounds:
12 DB/KB snatches
12 push-ups
9 pull-ups

Monday

Snatch balance: 1-1-1-1-1-1-1

3 rounds:
7 OHS
8 box jumps

Friday

Roll your own EMOM.

6:00 AM vs 5:00 PM. 6:00 AM throws first (obviously).

Thursday

AMRAP 18 min:
20 weighted lunge (45/25)
15 push press (115/75)
20 box jump over (24/20)

Wednesday

Magic 50 KB WOD

Five rounds for time of:
5 snatches right hand
5 snatches left hand
5 swings right hand
5 swings left hand
10 burpees

Tuesday

EMOM 21 min:
1st – 1 squat clean + 2 front squats
2nd – 6 evil wheels
3rd – 6 bar over burpees – if you have pull-ups make it 5 burpee pull-ups