Tuesday

Strength
Power Snatch
Build to Heavy Set of 2

WOD
For Time: 
20 Burpee Box Jump Overs 24"/20"
30 Power Snatches 75#/55#
40 Overhead Squats 75#/55#
35/25 Calorie Row

Monday

ROMWOD

then

WOD
AMRAP 4:
27/20 Calorie Row
27 Wallballs 20#/14#
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4: 
21/15 Calorie Row
21 Wallballs 20#/14#
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs 20#/14# 
15 Pull-ups

Friday

OPEN WOD 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb dumbbell

Thursday

WOD
30-25-20-15-10:
Russian Kettlebell Swings 70#/55#
AbMat Sit-ups
10 Meter Shuttle Sprints