MONDAY

Workout of the day

SKILL
Handstand Push Ups
Kipping Handstand Push Ups

WOD
For time
21-15-9-6-3
Strict Handstand Push Ups
Front Squats
Burpees over the Bar

Strength & Conditioning

STRENGTH
Upper Body Pump

METCON
5 rounds
12 Dumbell Cleans
10 Front Squats
8 Burpees

TUESDAY

Workout of the day

WOD
T-2
500 mt Row each
125 Double Unders each
50 Toes to Bar, partner hangs
50 Deadlifts, partner holds Deadlift
125 Double Unders each
500 mt Row each

Strength & Conditioning

STRENGTH
Total body

METCON
For time
T-2
3 rounds
500 mt Run together
30 cals Bike
20 Synchro Sit Ups

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Emom 8′
1 Low Hang Power Clean
2 Hang Squat Cleans t&g

WOD
Power Cleans
25-20-10-5
Wall Ball shots
50-40-20-10

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
21-18-15-12-9-6
Wall Ball shots
Burpees to plate
cals Row

THURSDAY

Workout of the day

SKILL
Review: Kipping Pull Ups

WOD
3 rounds for time
800 mt Run
30 Burpees Box Jump Over
30 Pull Ups Chest to Bar

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 15′

FRIDAY

Workout of the day

STRENGTH
3 x 6 Good Mornings
3 x 8 Glute Bridges

WOD
4 rounds for time
30 Russian Swings
20 cals Bike
10 Burpees to target

Strength & Conditioning

STRENGTH
Total body

METCON
For time
30-20-10-20-30
Plank Jacks
Burpees
Plate ground to overhead
Double Unders