Below are two options of a strength and wod, for both Wednesday/Thursday. If only coming one of those days, pick what you would like to do:
Mobilize, then:
20 cal row
10 good mornings
10 pushups
:30 sec side plank (each)
Option A (Wednesday if training both days)
1) 5×3 clean pull (heavy with good shrug and perfect form)
2) every 10 for 30 minutes
400 m run
3/2 rope climbs
20/15 cal ski erg
5 sandbag over shoulder 125/75
20/15 cal row
Option B (Thursday if training both days)
Front Squat Progressions
Take 8-10 minutes to build to 80% of your Front Squat, and then …
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 80-85%
Gymnastics-Based Conditioning
Four rounds for time of:
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups (add a 4″/2″ Deficit if this is easy)
15 Deadlift (185/125 lbs)
20 Alternating Pistols
Core work:
3 sets: emom style (alternating movements)
:30 pallof hold right (bands)
:30 pallof hold left (bands)
:30 hip extension hold in Superman position on ghd