Monday

Strength
Shoulder Press (add 5lbs to most recent 1RM)
5 reps at 75%
3 reps at 85%
Max reps at 95%

WOD
For Time
21-15-9 reps of:
Dumbbell Thrusters 20% of bw
Chest To Bar Pull-ups
Calorie Row

Friday

Strength
Push Press
3 reps at 70%
3 reps at 80%
Max reps at 90%

WOD
AMRAP 14:00
75 Wallballs 20#/14#
60 Calorie Row
45 1-Arm DB Snatch 20% of BW
30 Chest To Bar Pull-ups

Zivile Skibarka

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Sergio Avila

Wednesday

Strength/Skill
Pull Up Progression

Deadlift
3 reps at 70%
3 reps at 80%
Max reps at 90%

WOD
For time:
50 Clean & Jerks (you pick your weight)
*EMOM: Complete 6 T2B - starting with the T2B

Angel Reyes