December 13, 2020

Monday

EMOM 24mins
1- 12/15 kcal
2- 10 box jumps
3- 10/20sec hanging knee tuck

Tuesday

A)

3×5 Touch and Go power cleans

B)

2 rounds for time
20 power cleans @ 50-60%
20 OTB burpees

Wednesday

20 min AMRAP
20 dB snatch
20 box step overs with DB
20 front squats

Thursday

A)

4 x 10 ring rows
Super set
10-20 scap pull ups

B)

2,000m for time

Friday

A)

Deadlift
Tempo 3 x 8

B)

50-30-15
Double unders
Sit ups
Push press
X3

Saturday

RYZO birthday WOD

I Go U Go
20mins
12 kcal
12 thrusters

Sunday

10-8-6-4-2 mins of for max meters

2 min rest between build pace