Monday: Strength: Front Squat + Strict C2B WOD. AMRAP 7 4 Bar Muscle-ups/ 8 C2B 8 Front Squats (185/135) 12/9 Calorie Row 16 Toes to Bar Rest 3 Minutes & Repeat Tuesday: Gymnastics: 21-15-9 Kettlebell Swings (53/35) Handstand Push-ups WOD. For Time: Buy-In: 1 Mile Run Directly Into 3 Rounds: 20 Single Dumbbell Overhead Walking Lunge (Left) 20 Single Dumbbell Overhead Walking Lunge (Right) 30 Sit-ups 10 Devil’s Press (50’s/35’s) Wednesday: Strength. On the 3:00 for 5 Rounds 1 Rope Climb + 10 Split Squats WOD. 10 AMRAP 2.4.6.8.10... Burpee Over Bar Deadlift (225/185) Thursday: Technique. Clean & Jerk WOD. 21-15-9-15-21 Hang Power Snatch (75/55) Thrusters (75/55) Friday: Stay Tuned!
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