Wednesday

ROMWOD

then

WOD
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs 20#/14# + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps 24"/20"
Minute 3: 7 Power Snatches 95#/65# + 7 Overhead Squats 95#/65#
Minute 4: 15/12 Calorie Row

Tuesday

WOD
For Time: 
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts 155#/105#

Monday

Strength
Back Squat
2 Rounds: 
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes

WOD
AMRAP 12:
12/9 Calorie Row
30 Air Squats
12/9 Calorie Row
15 Push Press 75#/55#

Friday

“18.3”

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats 115#/80#
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 50#/35#
100 Double-Unders
12 Bar Muscle-Ups

Time Cap: 14 Minutes