Friday

WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#

Thursday

WOD
"Wreck Trek"
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run 20#/14#
15 Wallballs 20#/14#
200 Meter Run

Wednesday

Strength
Power Clean
Build to Heavy 3-Position Power Clean

WOD
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans 115#/85#

Tuesday

Strength
Bench Press
Build to Heavy Set of 3

WOD
"Swole Cycle"
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off