Thursday

WOD
"Arm Candy"
6 Rounds:
15/12 Calorie Assault Bike
12 Burpees
300 Foot Farmers Carry 55#/35# (each arm)

Wednesday

WOD
"Last Call"
Teams of 3
AMRAP 7:
50 Bench Press 135#/95#
50 Bench Press 155#/105#
AMRAP Bench Press 185#/135#

Rest 3 Minutes

50 Front Squat 95#/65#
50 Front Squat 115#/80#
AMRAP Front Squat 135#/95#

Rest 3 Minutes

50 Deadlifts 185#/135#
50 Deadlifts 225#/155#
AMRAP Deadlifts 275#/185#

Tuesday

Strength
Snatch Complex
10×1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position. (increase weight if you want as long as able to maintain form)

WOD
"Criss Cross"
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

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