Wednesday

Strength
Front Squat 3x3 @ 75%

WOD
AMRAP 6:00  
42 Double-unders
30 Wallballs 20#/14#
18 Toes To Bar

Rest 5 mins

AMRAP 6:00  
21 Double-unders
15 Wallballs 20#/14#
9 Toes To Bar

Judith Montenegro

Tuesday

Strength
Pausing Front Squat 3x3 @ 60% or 1RM 

WOD
AMRAP in 10:00
15 Cal Row
25 ABMAT Sit-ups

Then 

ROMWOD

Monday

Strength
Back Squat 3x3 at 75%

WOD
For Time:
5 Rounds:
15 Overhead Squats 115#/85#
12 Chest To Bar Pull Ups

Directly into:

5 Rounds:
15 Calorie Row
12 Ring Dips

Joey Olalde 2017 IKWF Regional and Sectional Champ and IKWF State Qualifier at the Novice 101 lb level. 

Friday

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:                    

50-ft. Weighted Walking Lunge

16 Toes-To-Bars

8 Power Cleans

Then, 2 rounds of:

50-ft. Weighted Walking Wunge

16 Bar Muscle-Ups

8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.        

M 50-lb. dumbbells F 35-lb. dumbbells