Monday’s Workout
Part 1
21-18-15-12-9-6-3
Front Squats
Pull Ups
Part 2
Every 3m x 3
1 Front Squat
Tuesday’s Workout
Boat Race
5 Rounds For Time
500m Row
400m Run
3 Minute Rest
Wednesday’s Workout
Part 1
EMOM 12
Min 1-27 Push Ups
Min 2-15 Calorie Bike
Min 3-9 Strict Toes to Rings
Part 2
Every 3m x 3
1 Push Jerk
Thursday’s Workout
Part 1
4 Rounds For Time
20 Kettlebell Snatches
50 Walking Lunges
Part 2
Every 3m x 3
1 Hang Power Snatch
Friday’s Workout
Part 1
AMRAP 20
5 Burpees
1 Rope Climb
30 Double Unders
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Part 2
Every 3m x 3
1 Weighted Chin Up
Saturday’s Workout
Part 1
Partner WOD
For Time
100 Medball Cleans
5 Minute Handstand Hold (Wall)
100 Wall Balls
Part 2
Bella Complex
Every 4m x 3
Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead