Monday

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

WOD
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing 55#/35#
Thrusters 75#/55#

Saturday

WOD
"Runaway Train"
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into...
21 Clean and Jerks 115#/85#
21 Clean and Jerks 135#/95#
21 Clean and Jerks 155#/105#
21 Clean and Jerks 185#/125#
21 Clean and Jerks 205#/135#

Friday

WOD
"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches 115#/85#

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

Thursday

Strength
Bench Press
5x3
*increase weight or stay the same

WOD
"Team Tosh Sprints"
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run