Monday

WOD
AMRAP 20:00
30 Dumbbell Snatches 20% of bw
30 Box Jumps 24"/20"
30/21 Calorie Row
30 Toes to Bar

Friday

WOD
Teams of 3
AMRAP 20:00
7 Kettlebell Swings 70#/55#
7/5 Calorie Row
7 Burpees

Teammates complete full rounds, then switch.

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