Monday
Strength. 3 Rounds 12 Strict Shoulder Press 10 Ring Row 8 Scap Pull-ups 6 Inchworm + Push-up 4 Strict Pull-ups 2 Laps Waiter/ Farmer Carry WOD. 21.15.9 Devil's Press (35/25) TTB Tuesday WOD. 30 EMOM 1. 6 Muscle-ups 2. 20 GHD Sit-ups 3. 10 Pistols 4. 10 Ring/Box Dip 5. 50 Doubles/ Cardio Extra Credit. 2 Minutes Chin Over Bar Hold/ Dead Hang Weightlifting Wednesday Complex. 3 Rounds 8 Power Clean + 8 Front Squats + 8 Shoulder-2-OH WOD. For Time 15 Clean & Jerk (135/95) 30/20 Cal Bike 15 Clean & Jerk Thursday Warm. 5 mins DU Practice Strength. 3 Rounds 12 Split Squat 12 Alt DB Press 24 Sit-ups WOD. 3 AMRAP 20 Wall Balls 10 Pull-ups Rest 3 Minutes 3 AMRAP 16 Wall Balls 8 Pull-ups Rest 3 Minutes 3 AMRAP 12 Wall Balls 6 Pull-ups Friday WOD. For Time 20 Back Squat (225/155) 2 Mile Run 20 Back Squat Sprint! 500m Row + 400m Run
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