Tuesday

WOD 
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders

Then

ROMWOD

Happy Birthday Coach Tony

Monday

Strength
Back Squat
5 reps at 75%
1 rep at 80%
5 reps at 75%
1 rep at 83%
5 reps at 75%
1 rep at 85%

WOD
21 Thrusters 95#/65#
21 Kettlebell Swings 70#/53#
400m Run
15 Thrusters 95#/65#
15 Kettlebell Swings 70#/53#
400m Run
9 Thrusters 95#/65#
9 Kettlebell Swings 70#/53#
400m Run

Friday

Strength
Front Squat 3x3 at 65%

WOD
"Nancy"
5 Rounds For Time:
400m Run
15 Overhead Squats 95#/65#

Hem

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

The Amy WOD aftermath