Monday

Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

WOD
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats 95#/65#
21 Burpee Over the Rower
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats 115#/80#
18 Burpee Over the Rower
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats 135#/95#
15 Burpee Over the Rower
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats 155#/105#
12 Burpee Over the Rower
Max Calorie Row

Friday

WOD
Teams of 4
6 Rounds For Reps:
1 Minute Calorie Row
1 Minute Calorie Bike
1 Minute Sit-ups

Rest 1 Minute

Thursday

Wednesday

Strength
Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

*Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

WOD
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps 24”/20”