Monday

Strength
Deadlift
Build to a Heavy Single

WOD
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts 225#/155#
30 Double Unders

Friday

WOD
"Fight Gone Bad"
3 Rounds of 1 Minute at Each Station:
Wallballs 20#/14#
Sumo Deadlift High Pulls 75#/55#
Box Jumps 20″
Push Press 75#/55#
Calorie Row
Rest

Thursday

WOD
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Wednesday

Strength
Front Squat
3x4 @ 77%

WOD
3 Rounds For Time:
10 Front Squats 185#/135#
20 Chest to Bar Pull-Ups
50 Double Unders