Monday
EMOTM x 5 x 1 tall cleans + 1 jerk Climbing
Every 2:30
5 x 2 Cleans + 1 jerk Climbing
2 x 2 High pulls at 1+ rm
Partner WOD
100 Toes to bar
800m run (400m each)
60 Ring Press ups
40 Sit ups
20 Strict pull ups
10 floor to wall walks (chest must touch both)
Tuesday
Warm up:
Monster walk
Thoracic mobility
Every 3 mins
Back Squat 5 x 2
WOD
100 wall balls 9/6kg
100 KB swings
RX 16/12kg RX+ 24/20kg

Wednesday
Every 3 mins
Deadlift 5 x 5 Climbing
WOD 5 rounds for time
24 Double unders
12 Toes to Kettlebells
6 OH lunge
RX 20/15kg RX+25/20kg
Thursday
Warm up – OH Squat hold, snatch balance, scarecrow, pockets, High hang, Knee
EMOTM for 5 mins 1 x Tall snatch – Climbing
Snatch 5 x 2 Climbing.
2 x 2 High pulls at 1rm+
Warm up skills and speed for wod
WOD 10 Rounds for time
OH squats 3
Burpee Box jump 5
RX 40/25kg RX+50/30kg
Friday
EMOTM for 6 x 6 BOR
5 x 2 front squats
Finish with max reps set @ 70% of 1rm
WOD
For score:
Min 1 – Air squats
Min 2 – Ring press ups
Min 3 – Pull ups
Min 4 -Burpees
3 Minute rest
Min 8 WOD 2  = 800m Run for time
 

Saturday
945am class
Warm up
EMOTM alternating x10
Hollow body rock x 10
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am Class
Hero throwdown WOD 17.2
The second wod in the Hero throwdwon 2017