Monday

Weightlifting Focus
Snatch

1RM Power Snatch

1RM Snatch

Workout

For Time

1k Run
30 Plate Clusters 20/15

TC 10 mins

Tuesday

Strength
Pause Back Squat 6x2 @80%

Workout
AMRAP 13
10 Kb Swings 24/16
10 Hollow Rocks
10 Burpees over Kb

Just Move
3 Rounds
50s On/ 25s Off
Gun Walk
Wall Balls
Ring Rows
Air Bike
Burpee Box Step Ups
DB RDLs
Row
Half V Sits

Wednesday
The Castle Games
WOD 1

16 minute rolling clock
Part A (6 mins)
3rm STOH

Part B (10 mins)
150 Syncro Wall Balls
Every Break = 5 Syncro Down Ups

Endurance
30 Power Cleans 60/40
800m Run
30 Squat Cleans
800m Run
30 Power Clean & Jerks

Thursday

Skill
Rope Climbs

If you have Rope Climbs
EMOM 12
1. 1 Legless Rope Climb
2. 50 Double Unders
3. 15 Elevated Ring Rows

Workout
5RFT
12 Deadlifts 90/60
6 Burpees over bar
2 Seated Legless Rope Climbs

Hero
Jerry
1km Run
2km Row
1km Run

Friday
Gymnastics Focus
Pull Up

Max Kipping Pull Ups

Workout
AMRAP 20
6 Pull Ups
12 Press Ups
18 Air Squats
24 Double Unders

Saturday

Endurance
Paul’s Partner Endurance (Edited!)
8 Rounds
10 Kb Snatches 24/16 5 EA
10 Sit Ups
10 Power Cleans 70/45
10 Lunges

Every 5/10/15/20....minutes
10 Syncro Burpees over bar

YGIG

Teams of 4
AMRAP 40
Run 1k, One Pair runs it in reverse
3 Rounds
YGIG
6 Burpees
6 Wall Balls 20/14
6 Strict Pull Ups

Sunday
Just Move
3 Rounds
40s On/ 20s Off

Single Arm Ring Rows
Db Push Press
Single Leg Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Front Squats
Single Leg Wall Sit
Battle Ropes
Plank