Tuesday

Strength
Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

WOD
"Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

* 1 Round of Kelly:
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14#

* 1 Round of Helen: 
400m Run
21 Kettlebell Swings 55#/35# 
12 Pull-ups

Monday

Strength
Push Press
Build to a 1 Rep Max For the Day

WOD
AMRAP 15:
27/21 Calorie Row
21 Deadlifts 135#/95#
15 Burpees
9 Push Press 135#/95#

Friday

Strength
Front Squat
Build to Heavy Set of 3

WOD
AMRAP 5:
15-12-9
Kettlebell Swing 70#/55#
Front Squat 135#/95#
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing 70#/55#
Front Squat 115#/80#
Calorie Row

Thursday

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