Tuesday

Strength
Front Squat
Build to a heavy single

WOD
"Front Runner"
For Time:
200 Meter Row, 2 Front Squats
200 Meter Row, 4 Front Squats
200 Meter Row, 6 Front Squats
200 Meter Row, 8 Front Squats
200 Meter Row, 10 Front Squats

Barbell: 165#/110#

Monday

WOD
4 Rounds For Time:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks 155#/105#

Friday

Strength
Push Press 4x6 (same weight across)

 WOD
"Denim"
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats 115#/80#

Thursday

WOD
"Old Town Road"
6 Rounds For Time:
15/12 Calorie Assault Bike
150' Farmers Carry 55#/35#
9 Strict Toes to Bar