Thursday

WOD
"Bells and Whistles"
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings 55#/35#
100' Bear Crawl

Wednesday

Strength
Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

WOD
"Clean Sheet"
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans 95#/65#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans 115#/80#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans 135#/95#

Tuesday

Monday

WOD
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24”/20“
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-ups
11 Wallballs 20#/14#
12 Calorie Bike