Tuesday

Strength
Pause Front Squat
Build to a Heavy Single

WOD
AMRAP 5:
21-15-9
Kettlebell Swing 53#/35#
Front Squat 115#/80#
Calorie Row (15-10-5)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing 53#/35#
Front Squat 95#/65#
Calorie Row (15-10-5)

Friday

Strength
Thruster
Heavy Single

WOD
“Raise the Bar”
AMRAP 8:00
3 Thrusters 95#/65#
3 Toes to Bar
6 Thrusters 95#/65#
6 Toes to Bar
9 Thrusters 95#/65#
9 Toes to Bar
….keep adding 3 reps

Thursday

WOD
AMRAP 15:00
20/15 Calorie Row
20 Box Jumps 24"/20"
10 Deadlifts 245#/165#

Wednesday

Strength
Clean and Jerks 5x5 Touch and Go

WOD
5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 115#/80#