Wednesday

Strength
Push Jerk
Work up to a heavy single 5-4-3-2-1

WOD
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 24"/20"
15 Dumbbell Front Squats 50#/35#
15/12 Calorie Assault Bike

Score is Slowest Round

Tuesday

WOD
For Time:
60 Double Unders
30 Dumbbell Snatches 50#/35#
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches 50#/35#

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 67% of 1RM Front Squat For Both Lifts

WOD
"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 115#/80#
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 115#/80#
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks 115#/80#
…
Climb by 3 Reps Until the Finish

Friday

Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

WOD
"Sore Eyes"
AMRAP 20:
20 Wallballs 20#/14#
20 Power Snatches 75#/55#
20 Box Jumps 24”/20”
20 Push Presses 75#/55#
20/14 Calorie Row