Monday

Strength
Back Squat 3-1-3-1-3-1
#1: 3 reps @ 77%
#2: 1 rep @ 87%
#3: 3 reps @ 80%
#4: 1 rep @ 90%
#5: 3 reps @ 83%
#6: 1 rep @ 93%

WOD
“The Good Life"’
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps 24"/20"

Saturday

WOD
"Gut Check"
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 95#/65#
50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 115#/80#
50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 135#/95#

Friday

Strength
Deadlift
Build to Heavy Set of 5

WOD
"Tail Lights"
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts 135#/95#
400 Meter Medball Run 20#/14#
75 Deadlifts 185#/135#
400 Meter Medball Run 20#/14#
50 Deadlifts 225#/155#
400 Meter Medball Run 20#/14#

Thursday

WOD
"Deck of Cards"
For Time:
52 Cards

Hearts: Kettlebell Swings 55#/35#
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats 55#/35#
Aces: 200 Meter Run