Thursday

WOD
"Spin Cycle"
AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike
60 Double Unders

Wednesday

Strength
Barbell Cycling
3 Rounds For Time:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185#/135#
Round 2: 155#/105#
Round 3: 135#/95#

WOD
"Dead Arm"
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats 95#/65#
15 Deadlifts 95#/65#

Tuesday

WOD
"Dopamine"
5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints 36 Feet

Monday

WOD
”Belly Flop”
For Time
21-15-9:
Box Jump Overs 24"/20"
Power Cleans 115#/80#
Chest to Bar Pull-ups
Front Squats 115#/80#
Lateral Barbell Burpees
Push Jerks 115#/80#