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Tuesday

Buy-in: 1 minute Max Rep Wall Balls 30/20# to 10' target

3x12 Reverse Hypers

Back Squat 8x3 @ Max weight - increasing loads + 12 Good Mornings 45/33# after each set

WOD: "Annie's Ugly Sister"

5 Power Cleans 165/115#

50 Double Unders

50 Ab Mat Situps

4 Power Cleans

40 Double Unders

40 Ab Mat Situps

3 Power Cleans

30 Double Unders

30 Ab Mat Situps

2 Power Cleans

20 Double Unders

20 Ab Mat Situps

1 Power Clean

10 Double Unders

10 Ab Mat Situps

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Endurance: @ ECC 6 am

Death by Burpees + Sprints

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Wednesday

Buy-in: 1 min Max Rep Dead Hang Pullups

Shoulder Press 2x8 @ max weight

Push Press 6x4 @ max weight with :10 second hand stand holds after each set (Handstands can be done facing away from the wall, wall walks into the wall or without the use of wall)

WOD: 7 Min AMRAP:

5 Shoulder to Overhead 115/65#

10 Pullups

15 Box Jumps 20/24"

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Thursday

Team WOD: 21 Minute AMRAP of

Partner A - Runs around the building

Partner B - 12 Deadlifts, 6 Squat Cleans, 3 Snatches all at 115/75#

*Partners can switch at anytime following a running round

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Endurance: @ ECC 6 am

6,8 or 10 x Run around the building - rest = work

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