WOD

Monday:

Skill:
5 Rounds
Max time L-Sits
6 Box Dip

Followed by:
AMRAP 20
9 DB squat clean
9 DB front squat
9 DB jerk
Row 250M
Rest :30

Finisher:
3 Rounds
15 Single Arm DB Bent Over Row
15 Loaded Glute Bridges
15 V-ups

Tuesday:

Skill:
EMOM 10
10 Single Arm Ring Rows (5L/5R)
10 DB Split Squats (5L/5R)

Followed by:
7 rounds
3 Minutes Cycles
Start each Cycle with:
6 20′ Out & Back ‘shuttle’ run
AMRAP the remainder of the time with:
10 DB Renegade Row
15 Wall Ball
Rest 1:00

Finisher:
3-4 Rounds
16 Reverse Lunge Steps
16 Banded Tricep Press Downs
1 min Plank

Wednesday:

Skill:
EMOM 6
10 DB Push Press
10 Single Leg DB Deadlift (5L/5R)

Followed by:
AMRAP 13
15 russian KB swing (heavy)
10 burpee
60 single unders
3 min Rest

AMRAP 11
15 KettleBell Swing
10 Down/Up
12 cal Assault Bike

Finisher:
2-4 Rounds
12 DB Floor Presses
16 DB Wipers
12 Jones Squats

Thursday:

Skill:
5 Rounds
30 sec Jumping Jacks
30 sec Rest

Followed by:
5 rounds
5 min Cycles
15 DB Hang Snatch
10 SA DB front squat (5L/5R) *
400m run
Rest remainder of the cycle

Finisher:
3-5 Rounds
12 DB Front Raises
12 DB Bent Over Rows
12 KB Goblet Squat

Friday:

Skill:
EMOM 10
5 Plank to Pike
10 DB Step ups

Followed by:
18 min AMRAP
500m row
40 air squats
30 abmat sit ups
20 push ups
10 kipping pull ups
500m row
10 kipping pull ups
20 push ups
30 abmat sit ups
40 air squats
500m row
40 air squats
30 abmat sit ups
etc….

Finisher:
3-4 Rounds
10 Hanging Knee Raise
15 wall ball

Saturday:

AMRAP 20
100m bumper plate farmer carry
12 bumper plate burpees
12 bumper plate squats (hug to chest)
12 ring rows
1 min Rest

Finisher
3-5 Rounds Tabata
20 sec On/20 sec Rest
Single Leg Plank -Left
Plank
Single Leg Plank -Right
Hollow Hold

Sunday:

Skill:
EMOM 6
10 DB Floor or Bench Press
10 DB Front Squats

Followed by:
AMRAP 8
5 DB thruster
5 KB sumo deadlift high pull
20′ lateral shuffle, 5 round trips, touch ground with your hand past each line

Rest 1 min
6 min AMRAP
10 burpees
20 walking lunges
Rest 1 min

Repeat 8 min AMRAP