Wednesday

Strength
Hang Power Clean 3x3 at 70%

Back Squat 3x5 at 75%

WOD
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts 155#/105#
Sit-ups
Deadlifts 155#/105#

Complete all 4 sets of one movement before
advancing to next.

Jack Shannon

Tuesday

Strength 
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155#/105#

WOD
AMRAP 4:00, Rest 4:00
15-12-9
Wallballs 20#/14#
Chest to Bar Pull-ups
Max Calorie Row in time remaining

AMRAP 4:00, Rest 4:00
15-12-9
Wallballs 20#/14#
Toes to Bar
Max Calorie Row in time remaining

AMRAP 4:00
15-12-9
Wallballs 20#/14#
Pull-ups
Max Calorie Row in time remaining

Monday

Strength
Hang Power Snatch
3x3 at 70%

WOD
"Rosie"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups
29:00 Cap

Happy Birthday Coach Rosie

Friday

Strength
Front Squat
5x4 at 85%

WOD
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps 24"/20"