October 1 - 7

Monday

Front Squat 5x2@ 80% to 90%
(Max out on the las set if you feel couple more of reps are in the tank )
SUPERSET
5 x 8 Cuban Press AHAP

+ Team WOD (surprise)!

Tuesday

EMOT2M
6x each side Ring Rows with rotation (https://www.youtube.com/watch?v=sMmJVtBAiiw)
2 Hang Snatches @75%

WOD
5x 2mins rounds
10 Thrusters
200m Row
Max rep Thrusters
Men 40
Girls 30
There is a cap of Thruster after 200m
complete as many bar facing burpees on the remaining time


Wednesday

Bench Press 5x2@ 80% to 90%
(Max out on the las set if you feel couple more of reps are the tank )
Rear foot elevated Squat 5X10 @ 6RPE

WOD
For time
Row 500m
25x Pull-ups
20x KB swings (53#/36#)
15x Overhead squats (75#/55#)
10x Burpees
Run 400m
10x Burpees
15x Overhead squats
20x KB swings
25x Pull-ups
Row 500m

Thursday
Clean and jerk: 3,3,2,2,2,1

WOD
3 rounds for time:

800 meter run
15 strict press (75/55)
30 barbell back rack Lunge (75/55)

Friday
Deadlift 5x2@ 80% to 90%
(Max out on the las set if you feel couple more of reps are the tank )
SUPERSET
Chinese Row 3x12 (each side )

WOD
5RFT
18 KBS 24/16
16 Wall Balls 9/6
14 Toes to Bar
12 Box Jumps
10 Burpees

Saturday

A-Push Press5x2@70%(TnG)
B- Sandbag Squats (AHAP)
5x8
C- 2 Strict Pull ups into 6 kipping pull ups
Every 7Mins x 5 sets

WOD
For time
Run 1 mile
100x "Body-blasters" (burpee + pull-up + knees to elbows)
Run 1 mile