Thursday

WOD
AMRAP 20:00
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans 20% of BW

Option A:
AMRAP 20:00
7 Chest to Bar Pull-ups
7 Dumbbell Push Press 20% of BW
7 Dumbbell Hang Squat Cleans 20% of BW

Option B:
AMRAP 20:00
7 Pull-ups
7 Dumbbell Push Press 15% of BW
7 Dumbbell Front Squats 15% of BW

Wednesday

WOD
Teams of 2
For Time:
Buy-In: 600 Meter Row
3 Rounds:
30 Double Unders (each) 
87 Rower Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Row

Tuesday

WOD
“Black and Blue”
For Time:
5 Rounds:
10 Power Cleans 135#/95#
10 Burpees

Monday

Strength
Front Squat
Heavy Set of 2

WOD
“Eikcaj”
For Time:
30 Pull-ups
50 Thrusters 45#/35#
1,000 Meter Row