Wednesday

WOD
"Halftime"
30-20-10:
Dumbell Power Snatch 50#/35#
Wallballs 20#/14#

Directly Into...

10-20-30:
Burpees
Calorie Row

Tuesday

Strength
Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

WOD
"Heavy Metal"
AMRAP 12:
10 Strict Presses 95#/65#
25 Double Unders
10 Strict Pull-ups
25 Double Unders

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#