Monday

ROMWOD

then

WOD 
AMRAP 20:00
5 Hand-Release Pushups
10 Reverse Lunges
15 V-Ups
20 Burpees
25 Air Squats

Friday

Strength
Deadlifts
Heavy set of 3

WOD
AMRAP 15:00
60 Double Unders
30 Wallballs 20#/14#
15 Deadlifts 245#/165#

Thursday

WOD
For Time:
30-25-20-15-10
Calorie Row
Russian Kettlebell Swings 70#/55#
10 Meter Shuttle Sprints

Wednesday

Strength
Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
Build to a Heavy Complex

WOD
3 Rounds For Time:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans 135#/95#