MONDAY

Focus:
Death by Kipping Pull Ups

1 Pull Up, increase by 1 rep every min
to the 12 min mark.

  • kip swings if you don’t have a kipping
    pull up (double the reps)

WOD:
21 – 15 – 9
MedBall Cleans 20/14
Sit Ups w/ MedBall

TUESDAY

Focus:
Turkish Get Ups
3/3 – 3/3 – 3/3

Single Leg Deadlifts
5/5 – 5/5 – 5/5

Bulgarian Split Squats
10 – 10 – 10

WOD:
For Time
25 DU
30 Alt Db Snatch 50/35
5 Burpee over Db
50 DU
20 Alt Db Snatch
10 Burpee Over Db
75 DU
10 Alt Db Snatch
15 Burpee over Db

WEDNESDAY

Focus:
Sumo Deadlift
7 – 5 – 3 – 3 – 3

ss w/ 30 second Handstand Hold

WOD:
Fight Gone Bad
3 Rounds
1 min Wall Balls 20/14
1 min SDLHP 75/55
1 min Box Jumps 24/20
1 min Push Press 75/55
1 min Cal Row
1 min Rest

THURSDAY

Focus:
Front Squat
5 – 5 – 5 – 5

WOD:
8 Min Amrap
20 Kb Swing 24/16kg
20 Goblet Squat
10 C2B

FRIDAY

Focus:
Shoulder Press
4 – 4 – 4 – 4 – 4

WOD:
CrossFit Open 23.1

14 min AMRAP
60 Cal Row
50 T2B
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle ups