Monday, Aug 15
STRENGTH
front squat 5 x 5
WOD
AMRAP in 8 minutes
1-1, 2-2, 3-3 …
thruster, 95/65
burpees
Tuesday, Aug 16
STRENGTH
push jerk 5 x 5
WOD
4 rounds
row 250m
10 slam balls, 30/20
10 butterfly sit ups
Wednesday, Aug 17
WOD
10-9-8-7-6-5-4-3-2-1
toes to bar
OH squat, 95/65
push up
box jump, 24/20
Thursday, Aug 18
WOD
4 rounds, rest exactly 3 minutes between rounds
400m run
Friday, Aug 19
WOD
AMRAP in 20 minutes
5 deadlifts, 225/155
10 KB swings, 55/40
15 wall ball shots, 20/14
200m med ball carry