Wednesday

WOD
For Time: 
1500 Meter Row
100 Double Unders
400m Run
100 Double Unders
1500 Meter Row

Tuesday

Strength
Squat Snatch
Build to a Heavy Single

WOD
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch 135#/95#
2 Ring Muscle-ups
2 Squat Snatch 135#/95#
3 Ring Muscle-ups
3 Squat Snatch 135#/95#
…
Up by (1) rep until finish

Monday

WOD
2 Rounds For Time: 
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings 55#/35#
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts 75#/55#
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps 24"/20"

*45 minute time cap

Friday

Strength
Deadlift
Build to a Heavy Set of 2

Followed By…

3 Sets of 7 @ 80% of the above load.

WOD
For Time: 
1,000 Meter Row
30 Deadlifts 225#/155#
50 Lateral Barbell Burpees