Monday: For time

10-20-30

Single-arm Dumbbell Thrusters

Foot-anchored, weighted sit ups 20/14

Tuesday: 25 min AMRAP

2 Power Cleans at 80-85%

6 T2B

8 Burpees to 6″ target

20 Double Unders

 

Wednesday: “Diane”

A. 12 min HSPU work

B. 10 min Deadlift technique work and warm up

C. “Diane”

21-15-9

Deadlifts

Handstand Push Ups

Iron Comp: 225/155

Iron: 205/135; 15-12-6

Forged: 185/115; 12-9-6

Fitness: 40-50% 1RM Deadlift; pike push ups or dumbbell strict press

Thursday: EMOM

EMOM x 6 sets:

1st: 15/12 cal A/B

2nd: 5 Bench Press at 70%

3rd: 3-5 strict Muscle Ups

4th: 20 sec L-sit

 

Friday: Heavy Day

Front Squats

5-5-3-3-3-1-1-1-1

*rest 2 min between sets

 

Saturday: Community WOD

With a partner:

6 Rounds:

17 Dumbbell Push Press

20 Lateral burpees over the dumbbell

20 Dumbbell snatches