Wednesday

WOD
AMRAP 16:00
18/15 Calorie Row
15 Sumo Deadlift High Pulls 95#/65#
12 Burpee Box Jumps 24"/20"
9 Chest to Bar Pull-ups

Tuesday

WOD
4 Rounds, On The 4:00: 
14/12 Calorie Row
15 Front Squats 95#/65#
10 Burpees
*score will be your slowest time

Monday

Strength
Back Squat
2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%
rest 3 minutes

WOD
AMRAP 9:00
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches 50#/35#

Friday

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups
*Keep adding 3 reps until the 7 minutes is up

Men 100lb, Women 65lb