Wednesday

Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
 

WOD
3 Rounds For Time:
500m Row
9 Thrusters 115#/85#
 

Tuesday

Strength
Deadlifts 10-8-6-4-2 reps for max load, unlimited rest between sets

WOD
4 Rounds For Time:
12 Deadlifts 205#/145#
12 Burpees
12 Kettlebell Swings, 70#/55#
12 Wall Balls 20"/14"
 

Monday

Strength
Back Squat 3x10, same weight across
 

WOD
15 Clean and Jerks 135#/95#
800m Run
5 Rope Climbs
800m Run
50 Burpees
 

Friday

WOD

AMRAP 20:00
1.2.3.4....
Clean, 185#/130#
Muscle up

Then

ROMWOD

JOSE LECHUGA