Wednesday Workout Of the Day

SKILL

Muscle-Ups

WOD

10min AMRAP
40 Double Unders
20 KB Snatches (50/35)
2 Rope Climb

Wednesday Workout Of the Day

SKILL

Muscle-Ups

WOD

10min AMRAP
40 Double Unders
20 KB Snatches (50/35)
2 Rope Climb

Tuesday Workout Of the Day

LIFT

Back Squat
Find 1RM

Partner WOD

E5MOM: 10 Burpees Each

Part A…
Partner 1) Wall Handstand Hold
Partner 2) 15 Thrusters (95/65)
(switch roles)

200m Run Together

Part B… Shared Reps…
100 Front Rack Stationary Lunges (95/65)
100 Sumo-Deadlift High Pulls
100 Hang Power Clean & Jerks

200m Run Together

Part C…
Partner 1) Squat Hold
Partner 2) 25 Pushups

200m Run Together

*20min Cap

Monday Workout Of the Day

LIFT

Push Press
2-2-2-2

WOD

9min AMRAP
1+ Squat Snatches (135/85)
1+ Strict Pullups
1+ Strict Handstand Pushups

Sunday Workout Of the Day

LIFT

Clean
2×3 @ 75%
3×2 @ 85%

WOD

10min EMOM
2 Dips
4 Ring Rows
6 Overhead Stationary Lunges (95/65)

Saturday Workout Of the Day

LIFT

Front Squat
3 @ 60%
3 @ 70%
Max reps @ 80%

WOD

11min AMRAP
4+ Goblet Step Ups (50/35) / (24/20)
200m Run

BUY OUT

30 Pistols
3 Rope Climbs

Friday Workout Of the Day

LIFT

Deadlift
3 @ 60%
3 @ 70%
Max Reps @ 80%

WOD

30 Chest to Bar Pullups
40 Toes to Bar
50 Burpee Box Jumps (24/20)
60 Wall Balls (20/14)
70 MB Situps