Wednesday

Strength
Temp Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom

WOD
“Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches 135#/95#
25 Double Unders
5 Bar Muscle-ups

Tuesday

WOD
”Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans 155#/105#
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans 135#/95#
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans 115#/85#
21/15 Calorie Assault Bike

Monday

Strength
Front Squat
Build to Heavy Single

 WOD
“Funny Bone”
21-15-9:
Kettlebell Swing 70#/55#
Box Jump Overs 24"/20"
Front Squats 135#/95#

Friday

Strength
Push Press
5 Sets of 3
1 Set at Each Percentage: 75-80%.
Final Three Sets to Build to a Heavy Set.

WOD
"Wet Floor"
In Teams of 2
AMRAP 20:
75 Wallballs 20#/14#
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps 24"/20"