Monday:

A.

Strength

Back Squat

8 E2MOM (4 Sets)

4 Reps @70-80%
*Build load across Sets

B.

Metcon

12 AMRAP
20 X Power Snatch (@35/20 – 42.5/30 – 50/35 – 60/40 – 70/47.5…)
20 X Bar Over Burpee

*WOD Stimulus:
Snatch Weights (as RPE): 5/10 – 6/10 – 7/10 – 8/10 – 9/10

——

Tuesday:

A.

Strength

3 Sets for Quality:

5 X *False Grip Pull Up (Rings)
5 X Ring Dip
20 X Hollow Rock

Rest As Needed

*Rx+:
1 X Peg Board Ascent / Descent

Scaling:
10 X False Grip Ring Rows
10 X HR Push Up / Box Push Up
20s Hollow Hold

B.

Metcon

16 AMRAP
30 X Cals
20 X American KB Swing @24/16kg
10 X Over Box Jump @30/24”

Scaling:
Step Up Overs as needed

*WOD Stimulus:
10 + Reps on KB Swing – Box Jumps should be high

——

Wednesday:

A.

Strength

Snatch Grip Deadlift (Tempo)

8 E2MOM (4 Sets)

3 Reps @Tempo 3131 (RPE 8)

B.

Metcon

5 Rounds For Time:

45 X DU
15 X Toes To Bar
5 X Deadlift @120/80kg

Time Cap: 15 Mins

Scaling:
90 X SU / Toes To Hip / Toes To Object / Deadlift Load

*WOD Stimulus:
Aim to complete T2B in 2-3 sets / Deadlift Unbroken

——

Thursday:

30 AMRAP

800m Run
10 X Clean & Jerk @80/55kg
20 X Bar Over Burpee
10 X Bar MU

Scaling:
C&J Load / Jumping Bar MU / Chest To Bar Pull Up / Pull + Dip / Push Up

——

Friday:

A.

10 Mins Upside Down Practice!

B.

Metcon

5 Rounds For Time:

500m Row/Ski / 1.25km Bike
10 X HSPU
20 X DB Snatch @22.5/15kg
Rest 60s

Time Cap: 25 Mins

Scaling: 
Negative HSPU / Pike PU / Hand Release Push Ups
RX+:
Deficit HSPU
*WOD Stimulus:
Aim For Unbroken

——

Saturday:

In Teams of 3 For Time:

180/150 X Cals
150 X Burpee Over Box @24/20”
120 X DB Alt Hang Power Clean & Jerk @25/17.5kg
90 X Pull Up

Time Cap: 35 Mins

*Spilt work as needed, one person working at a time. Partition Reps / Movements if needed (Eg. 10 Rounds of 18-15-12-9)

——

Sunday:

Hero WOD ‘Hortman’ (*Lite Version)

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

35 AMRAP

800m Run
80 X Squat
8 X Ring Muscle Up

Scaling: Bar MU / Jumping Bar MU / Strict PU + Strict Dip

(*Rx: 45 AMRAP)

——