WOD

Monday:

Strength:

5 x 12 Rear Elevated Split Squat
DB in each hand, 12 each leg

Followed by:

For Time:
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike
Rest 2 Min
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike
Rest 2 Min
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike

Tuesday:

Skill:

5 sets
Walk 100′ with 2 KB bottoms up

Followed by:

3 Rounds For Time:
500M Row
20 Abmat Situps
10 Front Rack DB Walking Lunges

Wednesday:

Strength:

Every :90 for 7 sets
10 Alternating DB Box Step ups (5 each leg)

Followed by:
DB Thrusters
5 x 12 @ challenging weight
*Unbroken, pausing 2 seconds at top, rest as needed between sets and focus more on heavier weight then speed

Followed by:
3RFT
25/20 Cal Assault Bike
21 burpees

Thursday:

Skill:

5 x 200′ Farmers carry

Followed by:

3 sets
10 Deadlifts @ BW
Rest :30
10 Pushups
Rest :30
1 Min Plank Hold
Rest :30

Friday:

Strength/Skill:

Tabata :20 on/:10 off
Plank Holds
Immediately into
Tabata :20 on/:10 off
Sit ups

Followed by:

For Time:
Buy- in
25 Calorie Assault Bike

21-15-9
DB Push Press
Ring Row

Buy-out
25 Calorie Assault Bike

Saturday:

KB Turkish get up
10 reps on each arm
Work up in weight across sets to find a difficult weight

Teams of 2
AMRAP 20
2k Row Buy-In
50 Wall-Balls
200M Run with WallBall