Friday

WOD
3 Rounds:
1 Minute Wallballs 20#/14#
1 Minute Sumo Deadlift High Pulls 75#/55#
1 Minute Box Jumps 20"
1 Minute Push Press 75#/55#
1 Minute Calorie Row
1 Minute Rest

Thursday

Strength
Hang Power Clean
Heavy Set of 2

WOD
"Layaway"
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches 70#/50#

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