Tuesday

WOD
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts 185#/135#
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts 225#/155#
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts 275#/185#
6 Lateral Barbell Burpees

Monday

Strength
Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.

WOD
AMRAP 16:00
30 Double Unders
15 Wallballs 20#/14#
30 Double Unders
15 Kettlebell Swings 55#/35#

Friday

Strength
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean
 

WOD
3 Rounds:
400 Meter Run
21 Burpees

Thursday

WOD
For Time:
10 Power Cleans 155#/105#
50 Air Squats
10 Front Squats 155#/105#
50 Air Squats
10 Push Jerks 155#/105#
50 Air Squats
10 Clusters 155#/105#