Wednesday

Strength
Overhead Squat
Build to a Heavy Set of 10

WOD
AMRAP 18:00
18/12 Calorie Row
15 Wallballs 20#/14#
12 Alternating Dumbbell Snatches 20% of BW
9 Toes to Bar

Tuesday

Strength
Push Press
5 Sets of 3

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
Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

WOD
"Elizabeth"
For Time:
21-15-9
Squat Cleans 135#/95#
Ring Dips

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