Monday

Strength
Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

WOD
"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches 50#/35#
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

*Score is Slowest Round

Friday

WOD
"Twenty-Something"
AMRAP 20:
30 Overhead Squats 95#/65#
30 Box Jumps 24"/20"
30 Toes to Bar
30/21 Calorie Row

Thursday

WOD
"Crop Top"
5 Rounds:
21 Wallballs 20#/14#
200' Farmers Carry 55's/35's
9 Strict Handstand Push-ups

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