Monday
Deadlift 6 x 3 Climbing
WOD 1 6 Mins to find:
Max 1 Strict press, 2 Push press, 1 Push jerk
Team WOD
60 Wall balls
Med ball relay 10 x 100m
60 Wall balls
WOD 2
Tuesday
Snatch 3,2,1,1,1
Front squat 3,2, 1, 1, 1
WOD:
21-15-9
Toes to bar
OH Lunge (25/15kg plate)
Wednesday

20 mins
Muscle up progression skills
For time:
Row 2000 Meters
60 Pull-Ups
30 Hang Power Snatches
Rx 50kg
RX + Chest to bar Pull ups, 60kg
Thursday
Warm up Emotm for 5 mins (low weight)
1 x Clean High pull + 1 power clean + 1 Clean + 2 Jerk
Strength: Every 2 mins:
Clean +jerk 3,2,1,1,1,1,1
WOD 4 rounds
10 HSPU
20 Front squats (20/15kg)
Sc = hand release press ups/ box press sups
Friday
With a running clock:
Minute 0:
Warm up
WOD 1 for quality not time – 3 rounds
50 Double unders
60 Seconds Hand stand hold
1:30 rest
RX + 15m handstand walk
On minute 10:
WOD 2, 5 Minute amrap
3 Thrusters
6 Toes to bar
9 wall balls
RX 40/25kg
RX+ 50/50kg + 15kg wall balls
5 Mins rest
WOD 3, 5 Minute AMrap
3 pull ups
3 P. Snatch
9 barbell burpees
Rx@ 40
RX+ 50 & muscle ups
5 Mins rest
WOD 4, for time
20 Hand release press ups
400m Run
20 Hand release press ups
200m run
20 Hand release press ups
100m run
Saturday
10am
10am class:
Saturday
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am Class
10 mins to Build to a heavy OH Sqaut
“Bull”
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.