Tuesday

ROMWOD

then

Lurong WOD
Fore Reps in 7:00
30 Deadlifts 225#/135#
60 Wall Balls 20#/14/#
90 Double Unders
Then in the time remaining:
Complete as many Bar Muscle Ups/Pull Ups/Ring Rows (see scaling)

Monday

Strength
Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%

WOD
AMRAP 15:00
60 Double Unders
30/21 Calorie Row
10 Power Snatches 115#/80#

Friday

Strength
Power Snatch
3x5 @ 80% (do not have to be touch and go)

WOD
AMRAP 13:00
70 Alternating Dumbbell Snatches 20% of BW
60 Wallballs 20#/14#
50/35 Calorie Row
40 Handstand Push-ups

Thursday

Strength
Sumo Deadlift
Build to a Heavy 3-Rep

WOD
Teams of 3
AMRAP 20:00
7 Kettlebell Swings 70#/53#
150′ Shuttle Sprint
7/5 Calorie Row
150′ Shuttle Sprint