Sunday: Run (SUN): 5 mile TT
Monday, in P.E.:
Strength: Front Squat 10×2 @ 65%
WOD: AMRAP in 8 minutes:
5 power cleans @ 65% 1RM clean
10 double-unders
Wednesday, in P.E.:
Strength: DE: overhead squat 10×2 @ 60% 1RM
CFE WOD: 3 RFT:
Run 400m
15 deadlifts, bodyweight
12 handstand push-ups
CFE WOD 2: 5 RFT:
5 / 5 kettlebell snatch, 1.5/1 pood
5 / 5 pistols
25 double-unders
On your own:
Strength: 10×3 Power Clean on :45 sec @ 65% 3RM
CFE WOD 1: AMRAP in 8 min:
3 cleans (use weight from your DE)
6 push press, 95/65
9 push-ups
CFE WOD 2: 3 RFT:
Run 400m
12 back squats, bodyweight
Endurance WOD 1: Run : Repeat :30 on :30 off until form/pace deteriorates
Endurance WOD 2: Repeat 400m, recover 2:00 until form/pace deteriorates