Strength

Squat Clean Thruster
5x1 Across starting at 75% of 1RM C&J
5-10lb increase each week

 

WOD

Fight Gone Bad-ish

Three rounds of:
1 min of Wall-balls 20/14 (Reps)
1 min of Russian KB Swings 55/35 (Reps)
1 min of Box Jumps 20 (Reps)
1 min of Push-press 75/55 (Reps)
1 min of Rowing (Calories)

Rest 1 min after each round

We'll setup stations and rotate EMOM

 

Comp HW

4 x 1min SPRINTS on the rower

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