Thursday

  Sled Day

     Push sled 25 meters

     Pull back

     15 bent over rows or back extensions 

     :30 second bar hang

Closer: Flight simulator 

      20-40-60-80-100

Wednesday

           30-20-10

DB Snatches 

Sumo deadlifts

Box jumps

*emom 10 sit-ups

** start WOD with sit ups 

          Closer 3 rounds

One minute hug hold

- one minute rest

One minute hug squats

- one minute rest

One minute hug carry

- one minute rest

Sunday

  Strength: Box squats

every 2:30 x6

       4-4-3-3-2-2-

 Conditioning: AMRAP-12

       5 HSPU

       10 Goblet squats

       15 KB swings

       20 sit ups

 Closer: 2 K run, row, ski

* every 2 minutes- 5 SB over shoulder

Sunday

          10 rounds

200 meter run

10 burpees over bar

10 power cleans

10 wallballs

10 sit-ups 

Saturday

           Deadlifts

     10-9-8-7-6-5-4-3-2-1

10 kb swings

30 Dubs

* add weight on the even rounds

Wednesday

          DT

5 rounds for time

     12 deadlifts

      9 hang power cleans 

     6 push jerk

Sunday

           MICHAEL

     3 rounds for time 

Run 800 meters

50 sit-ups 

50 back extensions 

————————————-

Another option: 5 rounds

10 KB swings

20 Dubs

30 steps farmer carry to treadmill

400 meter run

Farmer carry back