Wednesday:

A.

Strength – Strict Press

5 X 6 @60-70%

*Perform 1 Set Every 90s

B.

Metcon

Every 3 Mins for 5 Sets

10 X Thruster @42.5/30kg
10 X Over Bar Burpee
10 X V-Up / Tuck Crunch
40 / 80 X DU / SU

Thursday:

Barbell – Clean & Jerk

A.

6 X 3 Clean Pulls

*Build up over the sets to a Heavy For The Day

B.

20 E2MOM (10 Sets)

3 X Clean & Jerk

Build over sets to Max of 70%

Friday:

A.

Strength – Back Squat

5 Reps Every 90s X 5 Sets

*Build up over sets to a max of 70%

B.

Metcon

20 EMOM
1 – 5-15 X Pull Up (Odds)
2 – 12 X DB Power Clean (Evens)
3 – 15/12 X Cals
4 – 12 X T2B / Toe to Hip / T2KB
5 – Rest

Saturday:

Team WOD

6 Rounds For Time (Split Reps Between You):

2 X Rope Climb (Odds)
10 X Devils Press @2 X 22.5/15kg
20 X Wallball (Evens)
30 / 24 X Cals

Time Cap: 28 Mins

Sunday:

Hero WOD ‘Riley’ (Lite Version)

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

For Time:

1 Mile Run

150 X Burpee

1 Mile Run

Time Cap: 40 Mins

*Rx: Wear your weighted vest