Sunday
Run 10K
Monday
Short Interval:
8 x :40 sprints; rest 1:20
WOD: 10 RFT:
2 deadlifts (115/85)
3 hang power cleans (115/85)
4 push press (115/85)
*10min cap
Tuesday
10,9,8….1
KB Swing
Goblet squat
Ring Rows (feet parallel with rings)
Wednesday
Long Interval:
8 x 400m; 1:1 work : rest
Thursday
WOD: 6RFT
5 muscle-ups (or 3 pull-ups/dips for each muscle-up)
21 double-unders
*8min cap
Friday
12 min EMOM:
2 Front Squats @ 65% of 1RM