Monday
Front squats 
Every 2 mins 
10 x 2 @ 80% 
WOD – Partner WOD
For time one partner working at a time:
52 Dumbbell/Kb Snatches 20/16kg
52 Dumbbell/Kb Front Squats (2x 20/16kg)
52 Dumbbell/Kb Clean & Jerks (2x 20/16kg)
52 Pull ups must also be completed – At any point and partners can work at same time on pull ups/dumbells.
 
Tuesday
Snatch
EMOTM for 12 mins
Min 0-4 Pockets Hang snatch
Min 4-12
Snatch Climbing only with quality
7 RFT: Double Unders and Snatches
7 rounds for time of:
35 Double Unders
1 Snatch, pick load
Make one snatch attempt per round. Do not count missed reps.
2 scores – time & weight

Wednesday
2 sets 90 second rest
4 Handstand Shrugs + 4 Handstand shoulder taps 
Death by muscle ups/ C2B & ring dips  
Minute 1 = 1 muscle up or 1 C2B & 1 ring dip 
or 1 Pull up + 1 press up
EMOTM + 1 rep.
 
WOD
For time:
21 Kettlebell Swings 
21 Burpees 
200m Run 
15 Kettlebell Swings 
15 Burpees 
200 Runs 
9 Kettlebell Swings 
9 Burpees 
200m Run 
Kettlebells must be carried during each 200m Run.

Thursday
Deadlift
Every 2 mins 10 x 2 @ 75%
WOD
Partner: Karen
10 rounds for time of:
15 Wall Balls, 20 lbs
 
Optional second WOD – rest between wods
50 Assault bike cals for time
 
Friday
Bird dog – holds
2 sets 
Farmers carry 100m alternate with partner
Clean & Jerk EMOTM for 12
Mins 0-4
Tall Clean & Jerk Climbing only with quality
Mins 4-12
Clean & Jerk
WOD
AMRAP 12 mins:
Complete as many rounds as possible in 12 mins of:
2 C2B & 2 Ring dips
2 Squat Clean & Jerks 60/40
10 Burpee Box Jump Overs
SC 2 pull ups & 2 press ups 50/30kg
RX + 2 Muscle-ups 80/50kg

Saturday
Warm up 
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
5 Box jumps
5 Push press 40/25kg