Monday

WOD
"This One"
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks 50#/35# (alternating arms every 5 reps)
15 Dumbbell Goblet Squats 50#/35#

Thursday

WOD
"Goat Day"
On the Minute x 20
Odd: Movement 1
Even: Movement 2

Wednesday

WOD
"Double Play"
AMRAP 15:
5 Power Snatches 115#/80#
10 Overhead Squats 115#/80#
15 Hang Power Cleans 115#/80#
20/15 Calorie Row
50 Double Unders

*sub 75 Single Unders or 1 Minute of Practice for double unders

Tuesday

Strength
Deadlift
Build to a heavy set of 3

WOD
"Dead Ahead"
4 Rounds For Time:
21 Deadlifts 135#/95#
15 Box Jump Overs 24"/20"
9 Push Jerks 135#/95#