Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD:
“DT”
5 rounds for time of:
12 deadlifts (155/95)
9 power cleans (155/95)
6 push jerks (155/95)
Wednesday
Barbell Strength:
Bench 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD: 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
*Time cap: 14 minutes
Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats (75/45)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups
Friday
Barbell Strength:
Deadlift 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%