Tuesday
Back Squat
5x4
KB Step Ups
5x3(each leg)

B)
"Ryan's Bday Wod "
200m run buy in then
3 Rounds for time
30 Double unders
Push Presses 85/55
Sit Ups
KB Swings 53/35
(Russian)
200m run cash out

Wednesday
EMOM 10
2 Clean & Jerks
increase as you go to AHAP

B) W/running clock 5 rounds of 1 min cap at each station:
1). Rowing (Max Cal)
2). up to 10 Power Cleans 135/95
3). up to 20 Wall Balls 20/14
Score is total reps

Thursday
Front Squats
5x2
Single arm KB Swings
5x5 (each arm ahap)
B) EMOM 12
4 Snatch 1st pull
3 Snatch High Pull
2 Power Snatch
1 Over Head Squats

Friday
Emom 8
odd: Max deadlifts up to 20 185/115
Even: Up to 50 DUs/50 Singles
B)3 Rounds for time
21 cal row
15 Full Cleans 155/105
9 Box Jumps 30/24
Saturday
Max out Saturdays
Pick a lift and PR/max out
B) Barbell Conditioining
With Running Clock complete 12 rounds of:
1 Power Clean at 75%. EMOM style but every :40 with 8 Minute cap.
at min 12 do 1 Power Snatch at 75% every :40 done by min 20
C) Team of 2 one person works at a time
Combine to arrive at reps
75 wall balls 20/14
50 TTB
50 Wall Balls
25 TTB
25 Wall Balls
10 TTB

Sunday
Front Squat 1rm
B) 21, 18, 15
KB Thrusters 44/26
cal row
C) AMRAP 6
6 Power Snatches 95/65
6 HSPU

Monday
Deadlift
Find 3RM

Melissa & Laura's Bday Twinsies partner Wod
Both do run, one works at a time
1 Mile Run
46 Burpee Box Jump Overs
46 Snatches 75/55
1 Mile Run