Monday

Strength
Hang Power Clean
Build to 3 Rep Max

WOD
3 Rounds:
800 Meter Run
30 Wallballs 20"/14"
30 Alternating Dumbbell Snatches 50#/35#

Friday

WOD
On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

Thursday

WOD
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps 20#/14#
7-6-5-4-3-2-1 Deadlifts

Wednesday

WOD
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees