09/06 - 14/06

Monday

STRENGTH - 3 ROUNDS

3 Weighted Pull-ups into Max Muscle-ups or Max C2B Pull-ups
Max Pistol Squats

WOD - Amrap 8 minutes

5 (+5) Air Squats
1 (+1) Burpee Pull-ups

Accessories - 2 Rounds

8 Bulgarian Split Squats
15 Rear Delt Flyes

Tuesday

STRENGTH - 3 ROUNDS

5 Bench Presses @80%
5 Nordic Curls

WOD - AMRAP 7 minutes

2 (+2) One-arm Burpees
4 (+4) Push-ups

ACCESSORIES - 2 ROUNDS

20 Elevated Hip Raises (each leg)
Max Hollow Hold

Wednesday

STRENGTH- 3 rounds

5 Back Squats @80%
Max Strict TTB

WOD - FOR TIME

27 Jump Pull-ups
27 DB Lunges
21 TTB
21 DB Front Rack Squats
15 Pull-ups
15 DB Jump Squats
9 C2B Pull-ups
9 Burpees

Thursday

wOD (1) - amrap 7 minutes

2(+2) One - arm KB Swings
1 (+1) KB Clean and Press
24 Double Unders

wod (2) - amrap 15 minutes

2 Wall - Walks
8 Hang Power Cleans
14 Push-ups

Friday

STRENGTH - 3 ROUNDS

Ring Complex: Max Unbroken Sets of:
3 Strict TTR
1 Muscle-up
3 Dips

WOD - team of 2 FOR TIME

Complete 100 Front Squats (from floor)
A: Max Front Squats
B: Wall-sit
On the minute: 2 Rope Climbs

Saturday

TEAM OF 2 - for time

Complete 24 Rounds of:
1 Deadlifts
3 Burpees -over -bar
5 HSPU