Wednesday

Strength
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

WOD
“Satan's Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees

Tuesday

WOD
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

Monday

Strength
Pausing Back Squat
5 Sets of 2
8 Second Pause in Bottom. Sets: 50-53-56-59-62%

WOD
"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155#/105#

Friday

WOD
"Bee's Knees"
5 Rounds:
1 Minute Wallballs 20"/14"
1 Minute Kettlebell Swings 55#/35#
1 Minute Calorie Bike
1 Minute Rest