Friday

Strength
Front Squat
3x3 @ 80%

WOD
Teams of 3:
AMRAP 20:00
50 Strict Pull-Ups
75 Bench Press 135#/95#
70/50 Calorie Row

Thursday

WOD
For Time: 
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans 20#/14#

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans 20#/14#

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans 20#/14#

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans 20#/14#

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans 20#/14#

Wednesday

Strength
3-Position Power Snatch
Build to a Heavy Complex

WOD
AMRAP 3:
12/9 Calorie Row
12 Power Snatches 95#/65#

Rest 3:00

AMRAP 3:
12/9 Calorie Row
8 Power Snatches 115#/80#

Rest 3:00

AMRAP 3:
12/9 Calorie Row
4 Power Snatches 135#/95#

Tuesday

Strength
Back Squat
3x5 @ 80%
Rest as needed between

WOD
AMRAP 18:
3 Kettlebells Swings 55#/35#
3 Box Jump Overs 24"/20"
200m Row
6 Kettlebells Swings 55#/35#
6 Box Jump Overs 24"/20"
200m Row
9 Kettlebells Swings 55#/35# 
9 Box Jump Overs 24"/20"
200m Row
…
Climbing by 3’s until cap.