Wednesday 09/23
Strength - Every 2:00 × 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 3 RFT
30/24 Cal Row
20 Wallballs (20/14)
5 Bar MU
Tuesday 09/22
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 6 RFT
200m Run
15 Sit ups
12 Box Jumps (24/20)
9 Power Cleans (115/85)
Monday 09/21
Strength - Every 2:00 × 5 Sets
5 Strict Press
@ 65-70% of 1RM
WOD - 5RFT
40 DU
12 Burpees
2 Rope Climbs
Friday 09/18
Strength Day
Part 1 - Every 2:30 × 6 Sets
6 Split Squats ea. leg
Use weight as needed
Part 2 - OTM x 10
1 Snatch
Build to a heavy single
Thursday 09/17
Body Armor - 4 RNFT
100m farmers carry
16 Alt Kong rows
2 mins rest
WOD - 12min AMRAP
12/9 Cal row
12 Box jump overs (24/20)
12 KB swings (53/36)
12 Push ups