Skill/Progression
Squat Complex
FS 3x3
BS 3x2
WOD
Top of each minute 5 burpee bar jump over then do as many back squats as you can until the top of the next minute
50 Back Squat 115/75
then,
50 push-ups
Thursday 12/3/2020
Strength / Skill
Clean
Build to approx 70% and then 7x1
WOD
12-9-6-3
Power Clean
T2B
Cal Bike +3
115/85x
135/95
155/105
175/125
Wednesday 12/2/2020
Strength / Skill
press complex
1 strict + 1 push +1 split jerk
keep adding until you can't strict then 5x1 S2oh
PARTNER WOD
2 person partner
split evenly
20 min amrap
6 Jerks
12 Box jumps 24/20
24 RIng Rows
500/400m Row
Tuesday 12/1/2020
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
12 min
5 hSpu
10 wb shots
15 wb sit ups
20 Dus