12.9 - 12.15

12.9 - 12.15 

Monday:
am: 
:30 on HARD
:30 on EASY 
x 18 min on rower 
+ 
20 TGU - light weight
+
5 rds @80%
200m Row 
10 burpees

pm: 
A. Snatch High Pull + Hang Snatch + Snatch  = build to single
B. 5 rds 
5/4 Muscle ups
30' Front Rack Walking Lunge (155/108)
C. 
1 min AD @60%
rest 1 min
1 min AD @90%
:30 rest 
x 8

Tuesday:
A. 21-15-9
Power Cleans 135/93
bar lateral burpees
B. Front Squat 3x7 @75% across;rest as needed 
C. 15-12-9 *treat as strength wod
Strict Pullups
Deficit HSPU
D. 3300m Row - establish a time 

Wed:
am: 
amrap 10 @80
5 burpees
5 pullups
10 box jumps (24) - step downs 
rest 2
amrap 10 @80
10 cal AD
10 wall balls
10 t2B

Thursday:
am: 
:15 max effort sprint
rest 2:30 x 10
+
10 min of Strict Pullup + Strict HSPU - work, low volume; low intensity 

pm: 
A. hit heavy single in Hang SqT Clean + TnG SqT Clean
B. hit heavy 5 Hang SqT Clean
C. Power Work  - each wod AFAP
500m Row
40 unbroken wall balls
30 Box Jumps (24)
20 burpees 
rest 10 min
500m Row
25 Deadlifts (225/153)
25 C2B Pullups
rest 10 min
500m Row 
25 DB/KB SqT Cleans (53/35) 50-55db/40db
15/10 Muscle ups

Friday: map @light %; long
A. @80%
2k row
100 cal AD
50 no push up burpee box jump overs (24/20)
B. Push Press - hit 10rm for day 
C. 90% of B for 1x10
D. 4x20 Weighted Situps (db)
E. RDL Work 3 rep work 

Saturday:
A. Banded Partner Work 
1 min on :30 off work 
*bear crawl, sprints, leap frog, reverse run etc 
B. Weakness Work 
EMOM x 10-20; depending
*upper gymnastics focus & skill work 
C. 2k row @z1
D. 10 min of TGU Work , hold positions, focus on stability

Sunday: REST