Friday

WOD
"Filthy Fifty" aka "Liliana 2018"
For time:
50 Box jump 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions
50 Wall balls 20#/14#
50 Burpees
50 Double unders

Thursday

WOD
"Knuckle Sandwich"
For Time:
800 Meter Run
30 Power Cleans 185#/135#
800 Meter Run

Wednesday

Strength
Overhead Squat
Build to Heavy Set of 3

WOD
"Ground Breaking"
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats 95#/65#

Tuesday

WOD
"Bar Keeper"
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike