Midline:

Rest

Strength:

Power Snatch

5x5x5x80%x80%

WOD:

3RFT

75 D/U

20 T2B

1 Min Rest

Midline:

30 KB Side Bends

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 20). Focus on form. 

WOD: 

5 Rounds or 16 Min

20 (15) Cal Row

15 Burpees to 6" Target

TEAM WOD

In teams of four: Penalty for all but the winning team of each round. 

--Each team member takes 20 pulls at the rower. Max distance wins

--80 Box Jump Overs

--40 Team unison burpees

--75 Team situps

--80 KB Clean and Jerks

--Med ball sprint relay

Midline:

Parallette Drill

Strength:

Power Snatch

Grey: 5x5x5x3x3

Orange: Work to heavy one rep. Take 50% and touch and go rep, no reset at the bottom. No more than 20. 

WOD:

Row 500M

15 T2B

15 Dips (Orange=Stict ring)

4 RFT or 15 Min

Midline:

Washboard Wednesday

30 Russian Twists

30 Med Ball Toe Touches

30 Muffin Tops

30 Ball Slams

Strength: 

Power Clean

Grey=10x5x5x5 Linear

Orange= Work to heavy one rep, take 50% and max rep (no more than 20) touch and go

WOD:

50 Double Unders (3:...

Midline:

30 GHDs

Strength: 

Deadlift 5x5x3x3x3

WOD:

Partner

A Row 250M

B Plank Hold

A 10 Wall Balls

B Wall Sit

A 20 Russian KB Swings

B OH Plate Hold (45/25)

3 RFT or 15 Min Cutoff

Midline/Skill:

KB Snatch Development

Strength:

Snatch Technique (work to full snatch)

WOD:
Every 30 seconds for 5 minutes

2 T2B

2 K2E

1 Straight Leg to 90 degrees

1 Rolling Pistol (alt legs)

Then:

'Christine'

500M Row

12 DL (3/4 bodyweight)

21...

Midline:

15 Turkish Get Ups (ea side)

Strength: 

Power Clean 5x5x3x3x3

WOD:

"Jackie"

1000M Row

50 Thrusters (45/35)

30 Pull Ups

Midline:

HS Progression

Strength:

Front Squat 10-5-3-3-3

WOD:

Row 2500M

Every 2 min on the min

Alternate 10 Push ups 10 Sit ups

Midline:

30 KB Side Bends

Strength:

Rest Day

WOD:

Fight Gone Bad (Final Nutrition Challenge WOD use the weights you used previously)

3 Rounds

1 Min Ea Round

Wall Balls (20/14)

SDLHP (75/55)

Box Jump

Push Press(75/55)

Row For Calories

Rest

Score=Total Reps