Workouts - Week 24/6

MONDAY Strength / Skill; 3 Rounds 15 Deadlifts 12 Cleans 9 Front Squats 6 STOH WOD; 14 min AMRAP 20 Sit Ups 1 clean 80/55

cleans increase by 1 rep each round TUESDAY WOD; 50 Burpees 75 Press Ups 100 air squats 75 Cal Row 25 TTB 100ft 2 x DB lunge (1 OH) 22.5/15 25 TTB 75 Cal Row 100 Air Squats 75 press Ups WEDNESDAY Skill / Strength; Push Press 5 x 8-12 30 sec HS hold between sets WOD; EMOM x4 1) 15 KB Swings 24/16 2) 15 box jumps 3) 15 wall balls 9/6 4) 12/9 cal Ski 5) 15 burpees THURSDAY Skill / Strength; Back Squats 5 x 12 WOD; 800m Run 21 pull Ups 21 DB Squats 22.5/15 400m Run 15 Pull Ups 15 DB Squats 800m Run 9 Pull Ups 9 DB Squats 22.5/15

FRIDAY

Strength / Skill; Deadlifts 8 x 10 WOD; E1.5MOM x 5 1) 20/15 cal Row

max KB Swings 24/16

2) rest

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