Wednesday

Strength
Deadlift
Build to a Heavy Set of 3

WOD
"Marston"
AMRAP 20:00
1 Deadlift 315#/205#
10 Toes to Bar
15 Barbell Facing Burpees

Tuesday

ROMWOD

Then

WOD
Super 8 Test
In 8 minutes complete as many rounds and reps of:
8 Burpee Box Jump Overs 30"/24"
8 Cleans 95#/75#
8 Thrusters (G2OH for L1 Masters+) 95#/75#

Monday

Strength 
Hang Squat Snatch
Heavy Single

WOD
AMRAP 9:
10 Hang Squat Snatches 75#/55#
30 Double Unders

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