Thursday

WOD
"Surf and Turf"
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Russian Kettlebell Swing 70#/55#
50 AbMat Sit-ups
70/50 Calorie Row

Wednesday

WOD
"Run Wild"
3 Rounds For Time:
600 Meter Run
21 Hang Squat Snatches 75#/55#

Tuesday

Strength
Power Clean
Build to Heavy Touch and Go 5-Rep

WOD
"Guard Rail"
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans 115#/80#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans 135#/95#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans 155#/105#

Monday

WOD
"Dirty 30"
For Time:
30 Box Jumps 24"/20"
30 Chest to Bar Pull-ups
30 Kettlebell Swings 55#/35#
30 Front Squats 115#/80#
30 Toes to Bar
30 Push Press 115#/80#
30 Deadlifts 115#/80#
30 Wall Balls 20#/14#
30 Burpees
30 Double Unders