MONDAY

Workout of the day

WOD
Emom 7′
1 Squat Clean
climb up to max of the day
rest 5′
Amrap 10′
1′ on / 1′ off
Squat Clean @ 70% of 1 rm of the day

CASH OUT
Run or Row 1000 mt @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
40″ on 20″ off
– Row for cals
– Jump over the Box (hands on box)
– Hands Off Push Ups

TUESDAY

Workout of the day

WOD
Hero Wod

Strength & Conditioning

STRENGTH
Lower body

METCON
4 rounds
200 mt Run
20 Russian Swing
15 Burpees no Push Ups

WEDNESDAY

Workout of the day

STRENGTH
10-8-6-4
Bench Press
15
Dual DB Cruch Grip Floor Press after each round

WOD
For time
50 Suitcase Dumbell Step over the Box
emom 3 Renegade Rows*
*1 Dumbell Push Up + 2 Dumbell Rows

Strength & Conditioning

STRENGTH
Upper body

METCON
50-40-30-10
Sit Ups
Mountain Climbers
Double Unders
Air Squats