Monday:
Strength: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
8 sets of 1 on a 90sec clock
WOD: 10 rounds for time of:
10 Wall Balls, 20/14 lbs, 11/10 ft
5 Power Cleans, 135/95 lbs
Tuesday
Bar Muscle Up Work
WOD: 10 Rounds for Time:
3 BMU
5 50ft Shuttle Runs
Bonus Skill work: 30 Strict Chin Ups
Wednesday:
Push Press: 2-2-2-2-2
Handstand Hold 8 rounds of 20 sec holds 40 sec rest
WOD: 3 rounds for time of:
15 Dumbbell Push Press, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
50 Double Unders
Thursday
WOD: For time: Row, 1000 m Run, 400 m Row, 750 m Run, 400 m Row, 500 m Run, 400 m Row, 250 m Run, 400 m
Skill Work: Core
Friday
Open Workout 24.3
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