Wednesday

Strength
Power Clean
5x4 at 80%

Push Press
5x4 at 80%

WOD
AMRAP 7:00
Power Snatch 115#/80#
EMOM: 7 Wall Balls 20#/14#

Wall Balls start on the 0:00

Armand Madlangbayan

Tuesday

WOD 1
For Time: 
30 Clean & Jerks 185#/135#

WOD 2
3 Rounds For Time: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Alexis Scotten

Monday

Strength
Back Squat
5x5 at 83%

WOD
3 Rounds For Time:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans 135#/95#

Frank Rios

Friday

Strength
Front Squat
5x5 @ 80%

WOD
For Time:
21-15-9
Deadlifts 225#/155#
Handstand Push-ups

*Sub Dumbbell Shoulder Press for HSPU