Saturday

WOD

 

1 minute max reps hang squat cleans
1 minute max reps burpees
1 minute max reps toes to bar/knees to elbows
2 minutes max reps hang squat cleans
2 minutes max reps burpees
2 minutes max reps toes to bar/knees to elbows

Rest 3 minutes

1 minute max calorie row
1 minute max reps KB push press
1 minute max reps air squats
2 minutes max calorie row
2 minutes max reps KB push press
2 minutes max reps air squats

Rest 3 minutes

1 minute max reps weighted step ups
1 minute max reps wall walks (sub: HR push ups)
1 minute max reps plate ground to overhead
2 minutes max reps weighted step ups
2 minutes max reps wall walks
2 minutes max reps plate ground to overhead

 

Burn

 

1 minute max reps DB hang squat cleans
1 minute max reps burpees
1 minute max reps toes to bar/knees to elbows
2 minutes max reps DB hang squat cleans
2 minutes max reps burpees
2 minutes max reps toes to bar/knees to elbows

Rest 3 minutes

1 minute max calorie row
1 minute max reps KB push press
1 minute max reps air squats
2 minutes max calorie row
2 minutes max reps KB push press
2 minutes max reps air squats

Rest 3 minutes

1 minute max reps weighted step ups
1 minute max reps wall walks (sub: HR push ups)
1 minute max reps plate ground to overhead
2 minutes max reps weighted step ups
2 minutes max reps wall walks
2 minutes max reps plate ground to overhead

WOD

CLEAN: OTM 20 Minutes (Work up to PR) 

STRENGTH

P 1x20 RM

Extra Credit

Swing: 10 OTM 10 Minutes (#124/#88) 

Lift/Skill/WOD #1

PJ + SqtJ + SJ OTM 20 (Work up)    

Lift/Skill/WOD #2

PULL UP DIP

5/5 OTM