Thursday

Strength
Dumbbell Walking Lunge
Build to a Heavy 50’ Walking Lunge

WOD
For Time: 
40/30 Calorie Row
100′ Dumbbell Walking Lunge 20% of BW
25/20 Calorie Row
100′ Dumbbell Walking Lunge 20% of BW
15/10 Calorie Row

Wednesday

Strength
3-Position Power Clean
Build to a Heavy Complex

WOD
3 Rounds For Time:
15 Hang Power Cleans 115#/80#
15 Lateral Barbell Burpees

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#