Wednesday

Strength/Skill
Pull Up Progression

Deadlift (add 10lbs to most recent 1RM)
5 reps at 75%
3 reps at 85%
Max reps at 95%

WOD
25 Burpees
100 Double Unders
2K Row
100 Double Unders
25 Burpees

Jackie Batson

Tuesday

WOD
AMRAP 3:  
3 Power Cleans 135#/95#
3 Front Squats
3 Push Jerks

Rest 3:00

AMRAP 3:  
3 Power Cleans 155#/105#
3 Front Squats
3 Push Jerks

Rest 3:00

AMRAP 3:  
3 Power Cleans 185#/130#
3 Front Squats
3 Push Jerks

Then

ROMWOD

ANgel Reyes and DLo

Monday

Strength
Shoulder Press (add 5lbs to most recent 1RM)
5 reps at 75%
3 reps at 85%
Max reps at 95%

WOD
For Time
21-15-9 reps of:
Dumbbell Thrusters 20% of bw
Chest To Bar Pull-ups
Calorie Row

Friday

Strength
Push Press
3 reps at 70%
3 reps at 80%
Max reps at 90%

WOD
AMRAP 14:00
75 Wallballs 20#/14#
60 Calorie Row
45 1-Arm DB Snatch 20% of BW
30 Chest To Bar Pull-ups

Zivile Skibarka