Monday

Strength

Back Squat (use 80% of your former max)

Option 1: Bar x 10, 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3 (no “+” reps)

Option 2: Bar x 10, 8 @ 55%, 4 x 8 reps @ 65%

Option 3: 4 x 10 weighted squats + :45 wall sit right after each set

WOD

AMRAP in 10 minutes:

20 Jumping lunges

10 Pikes

Tuesday

WOD

5 rounds each for time with a 5 minute cap per round:

75 Double-Unders

400m Run

Wednesday

WOD

For time:

Run 800m 

15 Single leg deadlifts left 

15 Single leg deadlifts right

30 Hand release push ups

10 Single leg deadlifts left

10 Single leg deadlifts right

20 Hand release push ups

5 Single leg deadlifts left

5 Single leg deadlifts right

10 Hand release push ups

then

Run 800m

Thursday

Strength

Shoulder Press (use 80% of your former max)

Option 1: Bar x 10, 50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3 (no “+” reps)

Option 2: Bar x 10, 8 @ 55%, 4 x 8 reps @ 65%

Option 3: 10min EMOM 1-3 wall walks 

WOD

For time:

100 burpees 

Friday

WOD

Strength Bias

EMOM for 30 minutes in your boxes

1 Clean & Jerk

Sets 1-5: 65%

Sets 6-10: 70%

Sets 11-15: 75%

Sets 16-20: 80%

Sets 21-25: 85%

Sets 26-30: 90%

OR

Conditioning Bias

EMOM for 30 minutes rotating through the following movements in your boxes:

1) 3 Clean & Jerk @ 65-75% or 3 ground to overhead with object or 3 Handstand push ups 

2) 3 Bar Muscle-ups, or 6 Chest to Bar Pullups, or 10 Ring Ring Rows or 10 DB rows 

3) 6 Box Jumps or 12 squat jumps