Wednesday

Strength
Deadlift
5 reps @ 65%
5 reps @ 75
Max reps at 85% (touch and go on all)

WOD
7 Rounds For Time:
9 Power Snatch 95#/65#
15 Wallballs 20#/14#
21 Double-unders

Coach Dean and the Dr.

Tuesday

WOD
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans 135#/95#
1:00 Burpees over Bar
1:00 Rest

Then

ROMWOD

Monday

Strength
Shoulder Press
5 reps @ 65%
5 reps @ 75
Max reps at 85%

WOD
For Time:
30-20-10 reps of:
Pull-ups
Calorie Row
Directly into...
30-20-10 reps of:
Shoulder to Overhead 135#/95#
Jumping Lunges (15/side)

Our Gym's Irving

Friday

Strength
Push Press 1RM

WOD
10 Ring Muscle Ups
150 Double Unders
20 Squat Snatch 135#/95#
150 Double Unders
10 Ring Muscle Ups

Brian Willis