Thursday

WOD
AMRAP 20:00
400 Meter Run
Max Strict Pull-ups

Wednesday

WOD
AMRAP 3: 
21/15 Calorie Row
21 Lateral Rower Burpees
Max Overhead Squats 75#/55#

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Rower Burpees
Max Overhead Squats  95#/65#

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Rower Burpees
Max Overhead Squats 115#/80#

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Rower Burpees
Max Overhead Squats 135#/95#

Tuesday

WOD
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans 135#/95#

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans 135#/95#

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans 135#/95#

Monday

Strength
Power Snatch
Heavy Single

WOD
“Randy”
For Time: 
75 Power Snatches 75#/55#