Friday
Buy In: 30 Wall Balls for Time
Strength:
2 x Back Squat On The Minute x 10 @ Body Weight
**3 Minute Transition
3 x Front Squat On The Minute x 10 @ 3/4 Body Weight from floor
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Saturday
WOD: 10 Minute AMRAP
1 Rope Climb, 10 Clean and Jerks @ 135/95#
**5 Minute Rest
"Annie"
50-40-30-20-10 of:
Double Unders and Abmat Situps
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
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Monday
Buy In: 1 Minute Mx Rep Deadhang Pull Ups
Strength:
Shoulder Press, 2 x 8 @ 50% 1 rep max
then
Push Press, 6 x 4 @ 75% 1 rep max
**10 Second Hand Stand Hold after each set. Can be done facing away from wall. wall walks into wall, or without wall.
7 MInute AMRAP:
5 Shoulder To Overhead @ 115/65#
10 Pullups
15 Box Jumps, 24/20"