Thursday

WOD
AMRAP 15:00
60 Double Unders
21/15 Calorie Row
15 Deadlifts 225#/155#

Wednesday

WOD
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Tuesday

Conditioning
AMRAP 5:00
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
*Continue to add (2) repetitions per round.
*sub dumbbell push press for HSPU

WOD
AMRAP 4:00
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes 

AMRAP 4:00
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes 

AMRAP 4:00
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday

Strength
Back Squat
3 Sets of 5 (same weight across)

WOD
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
200m Run