WOD

I apologize for the poor structure. Internet is Cuba is very lacking.

Monday

A) Push Jerk

5 sets x 4 reps @ RPE 7-9

Rest 90 seconds

Focus: Explosive dip-drive, full lockout

Scaling: Dumbbells, lighter weight

B)EMOM 15 minutes

Minute 1: 12 push jerks (95lb/65lb or ~50% of 1RM)

Minute 2: 10 strict chin-ups

Minute 3: 15 wall balls (20lb/14lb)

Scaling:

Beginners: Lighter jerk (65lb/45lb), banded chin-ups or ring rows, lighter wall ball/lower target.

Advanced: Heavier jerk (115lb/85lb), weighted chin-ups

Tuesday

A)Romanian Deadlift

E2MOM

5 sets x 6 reps @ RPE 6-8

Focus: Slow eccentric, hamstrings, neutral spine

Scaling: Lighter weight, dumbbells

B) For Time (12-minute cap)

40-30-20-10 * reps of:

Kettlebell swings (24kg/16kg)

Goblet squats (same kettlebell)

* 5 Burpees between sets

Scaling:

Beginners: Lighter kettlebell (16kg/12kg), air squats

Advanced

Wednesday

For Time (30-minute cap)

400-meter run

50 dumbbell snatches (50lb/35lb, alternating)

40 toes-to-bar

30 HSPUs (scale to hand release push ups)

20 burpee box jump-overs (24in/20in)

200-meter run

20 burpee box jump-overs

30 HSPUs (scale to hand release push ups)

40 toes-to-bar

50 dumbbell snatches

400-meter run

Scaling:

Beginners:lighter dumbbell (35lb/20lb), knee raises

Advanced: Heavier dumbbell (70lb/50lb), strict toes-to-bar

Thursday

A) Superset: Kettlebell Windmill + Bulgarian Split Squat

5 sets:

8 kettlebell windmills per side (moderate, e.g., 12-16kg)

12 Bulgarian split squats per leg (moderate dumbbells, e.g., 15-25lb)

Rest 90 seconds

Focus: Windmills (hip hinge, shoulder stability), split squats (depth, torso upright)

Scaling: Lighter kettlebell, bodyweight split squats

B) Core Accessory

3 sets:

30 Med Ball Russian twists

12 hollow rocks

Rest 30 seconds

Scaling: Bodyweight twists, bent-knee hollow rocks

Friday

A) Front Squat

5 sets x 5 reps @ RPE 7-9

Rest 90 seconds

Focus: Full depth, upright torso, elbows high

Scaling: Reduce weight, goblet squat with kettlebell

B) AMRAP 12 minutes

10 sandbag ground-to-shoulder (80/60)

8 dumbbell thrusters (35/20 per hand)

80-meter sandbag bear hug carry (same weight)

Scaling:

Beginners: Lighter sandbag (50lb/25lb), lighter dumbbells (20lb/10lb)

Advanced: Heavier sandbag (100lb/75lb), heavier dumbbells (50lb/35lb)