Wednesday

Strength
Sumo Deadlift
Build to a Moderate Triple

WOD
On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts 185#/135#
200 Meter Run

Tuesday

WOD
AMRAP 18:00
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches 70#/50#

Monday

Strength
Cluster
Build to a Heavy Single

WOD
For Time: 
21 Lateral Barbell Burpees
21 Power Cleans 135#/95#
15 Lateral Barbell Burpees
15 Hang Squat Cleans 135#/95# 
9 Lateral Barbell Burpees
9 Thrusters 135#/95#

Friday

WOD
In Teams of 3,
AMRAP 25:00
9/6 Calorie Row
6 Burpees On to Plate
100 Meter Plate Run 45#/25#