Monday

WARM UP

2 Rounds
– 3 Laps
– 4 Push Ups
– 5 Squat Jumps
– 6 PVC Around the World (3 per side)
– 7 PVC Go Through
– 8 Walking Lunges (4 per leg)

STRENGTH & SKILL

Every 2 minutes, for 18 minutes (3 sets of each):
– Station 1 – Supinated-Grip Bent-Over Barbell Row x 8
– Station 2 – Dumbbell Death March x 20 steps
– Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

WOD

9 Min AMRAP:
– Run 3 Laps
– 10 Single-Arm Kettlebell Push Presses (Left Arm) (55/35)
– 10 Single-Arm Kettlebell Push Presses (Right Arm) (55/35)

Friday

WARM UP

3 Laps
5 Walking Lunges (per leg)
5 Push ups
2 Laps
5 Walking Lunges
5 Push ups
1 Lap

MOBILITY

Wall Slides
Shoulder stretches
Quadruped Thoracic Spine Rotations
3 Position Hamstring Stretches

WOD

EMOM
– Every minute on the minute for 5 minutes: Deadlift (225/155#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Power Clean (165/115#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Bent Over BB Rows (135/85#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Strict Press (95/65#)