March 16 - 20

Monday:
Gymnastics. Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row … Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups
2 Calorie Row
4 Kipping Deficit Handstand Push-ups
4 Calorie Row … Continue to Add (2) Rep to Each

WOD. Every 3:00 x 6 Rounds:
21/15 Calorie Row
30 Double Unders
3 Deadlift

Tuesday:
WOD. Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)s
Post WOD. Core

Wednesday:
Technique. Clean EMOM

WOD. On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Total Reps):
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

Thursday:
WOD. 42 EMOM
Min. 1: 12 Goblet Squat
Min 2: Agility Ladder
Min 3: 4 Strict Pull-ups + 4 Strict TTB
Min 4: 12 GHD/ Weighted Sit-up
Min 5: 6-12 Push-ups
Min 6: Jump Rope Practice
Min 7: Rest

Friday:
Strength. Back Squat

​WOD. "The Chief"