Friday

Strength
Deadlift
Heavy Sets of 3-2-1

WOD
"Shrute Farms"
AMRAP 14:
100 Meter Farmers Carry 50's/35's
30 AbMat Sit-ups
100 Meter Farmers Carry 50's/35's
15 Deadlifts 205#/145#

Thursday

WOD
"Sicko Mode"
21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters 135#/95#

*Women Complete 15-12-9 Machine Calories

Wednesday

WOD
"Nancy"
5 Rounds:
400 Meter Run
15 Overhead Squats 95#/65#

Tuesday

Strength
"Water Break"
AMRAP 4:
27 Hang Power Cleans 95#/65#
27 Lateral Barbell Burpees
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans 115#/85#
21 Lateral Barbell Burpees
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans 135#/95#
15 Lateral Barbell Burpees\
15/12 Calorie Row