Wednesday
EMOTM alternating for 12 mins
3-6 Strict HSPU (RX+ deficit, SC1 matts, sc2 box HSPU, SC3 Press ups must be quality reps or scale)
TTB x 5 (focus on perfecting kip timing on knees to chest first)
WOD 4 rounds for time
16 Lunge with KB
25 Wall balls
Run 200m
60 seconds rest

Thursday
Every 2 mins for 6 sets
4 x Kipping chest to bar (with band if needed but focus on getting chest to bar)
Double unders 30
Clean and Jerk EMOTM X 15
WOD 3min
Front squat
Score = Weight x reps

Friday
EMOTM alternating for 10 mins
3-6 reps Ring dips or Box dips
1-3 False grip pull ups (RX+ to chest)
WOD
30 Pull ups
30 Box jumps
30 Burpees
30 Cleans
15 Pull ups
15 Box jumps
15 Burpees
15 Cleans
RX 60/35kg
Saturday
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am Class:
Strict press – 5×1
Max push press and max push jerk -one set
WOD – Daniel
For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.