Friday

WOD
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
*1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Thursday

WOD
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

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