MONDAY
Wod of the Day
STRENGTH
Deadlift 6 5 4 3
Strict Handstand Push Ups 6 5 4 3
Increasing load and deficit every round

WOD
Row 3′
Amrap 3′
9 Deadlift – bodyweight
9 Hands off Burpees over the Bar
9 Air Squat
3′ Rest
Row 2’30» for cals
Amrap 2’30»
6 Deadlift
6 Hands off Burpees over the Bar
6 Air Squat

Conditioning
STRENGTH
Total Body

METCON
18′ amrap
T-2
40 cals Row
20 Dumbells down up + reverse Lunges complex
(1 rep is down up + 2 reverse )

Quality First
DAY 1

TUESDAY
Wod of the Day
WEIGHTLIFTING
Power Endurance
Every 90″ x 6 Rounds
Complex
1 Power Clean
3 Hang Squat Clean

WOD
For Time
100 Wall Ball
50 Box Jump
3 Hang Power Clean @top of every minute
cap time 12′

Conditioning
STRENGTH
Upper Body

METCON
4 rft
9/6 cal Bike
16 single arm Hang Dumbell Clean and Front Squat (8 Clean + 8 Squat)
20 Plank from elbow
30″ Plank

Quality First
DAY 1

WEDSNEDAY
Wod of the Day
SKILL
Review
Power Jerk – touch and go

WOD
10 Rounds – 1 each –
15 Assault Bike
10 Burpees
5 Shoulder to Overhead

Conditioning
STRENGTH
Total Body

METCON
15′ emom
– 20 Walking Lunges Goblet
– 19 Sit Up
– 18 American Swing
– amrap Box Jump
– Rest

Quality First
DAY 2

THURSDAY
Wod of the Day
WEIGHTLIFTING
3 x 3 Muscle Snatch
3 x 3 Power Snatch

WOD
Emom 15′
– 6 single arm Kettlebell Snatch (left arm) + 6 single arm KB Overhead Lunge alternating
– 18/14 cal Row
– 6 single arm Kettlebell Snatch (right arm) + 6 single arm KB Overhead Lunge alternating
– amrap Double Unders / Double Unders attempts
– rest

Conditioning
STRENGTH
Lower Body

METCON
– 6′ amrap
ladder of 4 Wall Ball
after each round
4 Burpees over the Plate or to Plate
100 mt Run
– 2′ rest
Repeat
(14′ tot)

Quality First
DAY 3

FRIDAY
Wod of the Day
STRENGTH
3 Rounds
Front Squat 5 – 21X1 tempo
rest 1′
Mix Grip Strict Chest to Bar Pull Ups 4/6 reps 21X1 tempo
rest 1′

WOD
In 15′
For Time
500 mt Run
Ladder of 3 until 18 reps
Front Squat
Russian Swing
250 mt Run

Conditioning
STRENGTH
Core

METCON
5 rounds
20″ on / 10″ off
Row
Row
DB Push Press dx
DB Push Press sx
Hollow / Tuck Hollow
Hollow / Tuck Hollow
(12′ tot)