Wednesday

WOD

For Time:

5k Run

or 

250 Burpees

*Row is only optional if not able to run or Burpee

Tuesday

Strength
Build to a Heavy Complex
3-Position Power Clean + Split Jerk

WOD
3 Rounds For Time:
10 Clean and Jerks 135#/95#
400 Meter Run

Monday

Strength
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

WOD
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats 75#/55#
Max Calorie Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats 95#/65#
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats 115#/80#
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats 135#/95#
Max Calorie Row

Friday

Strength
Tempo Front Squat
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom

WOD
AMRAP 20:00
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats