Thursday

WOD
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

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#