WOD

Monday:

Strength/Skill:

EMOM 10
10 Alternating SA KB Presses
*Hold opposite KB in Front Rack, Alternate press every Rep

Followed by:

For Time:
50 Devil Press 35/20
50 Sit ups

Rest 5:00

25 DB Thrusters
25 Russian KB Swing

Tuesday:

Strength/Skill:

EMOM 5
8 Kettlebell Goblet Lunge

Followed by:

4 Rounds For Time:
200M Row
20 Box Step ups
15 Burpees
10 Weighted Sit Ups

Wednesday:

Strength:

Every 2:00 for 10:00
8 Deadlifts

Followed by:

3 Sets
20/15 Calorie Row
Rest :30
20/15 Calorie Bike
Rest :30

Thursday:

3:00 Stations
(1 Minute Rest between Stations)
Station 1
EMOM – 20 Air Squats
Station 2
EMOM – 20 Situps
Station 3
EMOM – 10 Burpees
Station 4
EMOM – 10 Calories Rower

Friday:

Skill:

4 Rounds For Quality
8 DB Front Squats
12 Ring Rows
20 Tuck Jumps

Followed by:

AMRAP 16
200M Row
30 Single Unders
200M Row
30 Single Unders

Saturday:

Followed by:

Every 10 Minutes for 30 Minutes
500 Meter Row
12 L-Seated DB Presses
15 Calories Assault Bike
20 Alternating Lunges with Kettlebell Goblet Hold
400 Meter Run