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Friday

Warmup: 3 Rounds ~ Not for Timer

  • 10 Wall Balls
  • 8 Box Jumps
  • 6 Ball Slams
  • 4 Wall Walks

++++++++++

15 minutes to practice rope climbs

++++++++++

4 Rounds for Time:

  • 60 Double Unders
  • 25 Wall Balls 20/16#

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OPP - Rest Day

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Saturday

Warmup: 10 minutes of:

  • 10 Ring Push ups
  • 10 OH Bar Lunges
  • 2 Laps

+++++++++++++++++

Preview:

Maxes: 1 Rep Max Press; 1 Rep Max Deadlift

+++++++++++++++++

Partner WOD: 10 Min AMRAP ~ Both Athletes can be in motion at once

  • Max Rep Squat Clean & Jerk 165/105#
  • Max Rep Chest to Bar Pullups

+++++++++++++++++

Burnout: Muscle Ups Test -1

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Sunday:

Warmup: 3 Rounds ~ Not for Time

  • 100 meter row
  • 2 Rope Climbs
  • 3 Tumbles
  • 4 Wall Walks

++++++++++++++++++++++++

Amnesty - Pick a workout you may have missed during the week or work on a skill

++++++++++++++++++++++++

OPP ~ 1 Rep Max Back Squat

4 Rounds for time:

  • 60 Double Unders
  • 25 Wall Balls
  • 6 Unbroken Muscle ups or Max Rep

++++++++++++++++++++++++

2x5 Min AMRAP:

  • 12 Box Jumps
  • 9 Toes to bar
  • 6 Thrusters 155/105#
  • 2 mins rest between each round

+++++++++++++++++++++++

burnout: test -1

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Monday

Warmup: 3 Rounds ~ Not for Time

  • 10 Ring Pushups
  • 10 KBS
  • 10 Strict Situps
  • 10 Ball Slams

+++++++++++++

Push Press: 6x4 (Pause at the top)

+++++++++++++

5 Rounds of:

  • 1 min max rep hang cleans
  • 30 seconds rest
  • 1 min max cal row
  • 30 seconds rest
  • 1 min max rep wall balls
  • 30 second rest
  • 1 min max rep double unders
  • 1 minute rest

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OPP - Rest Day