Monday

WOD
For Time:
750m Row
50 Double Unders
25 Burpees
50 Double Unders
750m Row

Strength
Back Squat 1RM

Friday

WOD
3 Rounds Time:
10 Front Squats 185#/135#
20 Chest to Bar Pull-Ups
50 Double Unders

Thursday

WOD
“Switch Gears”
8 Rounds of :20 On / :10 Off For Reps:
Kettlebell Swings 55#/35#
Row for Calories
Sit-Ups
Shuttle Sprints

Wednesday

Strength
Hang Power Clean
Heavy Set of 3

WOD
“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans 95#/65#
20 Front Squats 95#/65#
20 Push Press 95#/65#