Wednesday

Strength
Thruster
Build to a Heavy Set of 3 from Rack

WOD 
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 115#/80#

Tuesday

ROMWOD

then

WOD
For Time (13:00 Time Cap)
50 Calorie Row Buy In
Then
4 Rounds of
10 Overhead Squats 115#/75#
10 Toes to Bar
*If not in Lurong switch OHS with Front Squats

Monday

Strength
Overhead Squat
Heavy Single

WOD
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats 95#/65#

Friday

WOD
Open Test:
AMRAP 20:00
50 Wallballs 20#/14#
50 Double Unders
40 Box Jumps 24"/20"
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 145#/100#
20 Jerks 145#/100#
10 Snatches 145#/100#
10 Ring Muscle-ups