WOD

Monday:

Skill:

EMOM 10
8 Step-ups OR Box Jumps
8 DB Squat Cleans

Followed by:

AMRAP 20
15 Calorie Row
15 DB hang power cleans
15 Box Dip

Finisher:

3-4 Rounds
12 DB Curls
12 Single Leg Deadlifts (6L/6R)
15 Banded Tricep Press Downs

Tuesday:

Skill:

5 Rounds
Max L-Sits
10 Push-ups

Followed by:

3 Rounds
In 8 minutes:
500m row
Then Max Rounds with the remaining time:
10 DB push jerk
10 DB power cleans
15 DB front squats

Wednesday:

AMRAP 30
200M Run
20 Ring Rows
200M Run
20 Push-ups
200M Run
20 Abmat Sit-up
200M Run
20 Air Squats

Finisher:

3 Rounds Tabata
20 sec ON/10 sec Rest
Left Side Plank
Hollow Hold
Right Side Plank
Assault Bike

Thursday:

Skill:

5 Rounds
10 DB Reverse Lunges (5L/5R)
45 sec Plank

Followed by:

Every 8:00 for 24:00 Minutes
1000M Row
Then Max Rounds w/ the remaining time:
100m bumper plate carry
10 DB hang power cleans
Rest 2:00

Finisher:

3-4 Rounds
10 DB Press
12 DB Step-ups (6L/6R)
14 DB Renegade Rows (7L/7R)

Friday:

Skill:

EMOM 8
7 DB Push Jerk
10 DB Split Squat (5L/5R)

Followed by:

AMRAP 22
50 single unders
10 single arm DB front rack squats
10 left arm KB swings
50 single unders
10 DB push press
10 right arm kb swings

Finisher:

2-3 Rounds
10 Strict Hanging Leg Raises OR Toes to Bar
15 Banded Good Mornings
20 Tuck-ups

Saturday:

Skill:

For time:
50 Calorie Assault Bike
200 single unders
50 burpees
1000m Row
150 single unders
35 burpees
400M Run
100 single unders
20 burpees

Finisher:

3 Rounds
15 Jones Squats
15 Ring Rows

Sunday:

Skill:

EMOM 10
8 DB Thruster
10 Single Arm DB Bent Over Row (5L/5R)

Followed by:

6 rounds
1 min per station
Box Jump
Hanging knee raises
KB Swings
Rest