Monday
Strength
Back Squat

Wod
AMRAP 12
50 Double Unders
30 OH Walking Lunges 45/25
10 C2B Pull Ups  

Tuesday
Strength
Snatch
Build to a heavy single

Wod
Teams of 2
EMOM 20
7 HR Push Ups
ME Cal Row
Switch after each minute score is total calories

Wednesday
Strength
Deadlift

Wod
AMRAP 15
30 Front Squats 95/65 RX+ 135/95
20 Toes to Bar
30 Front Squats
20 HSPU
30 Front Squats
10 Muscle Ups

Thursday
Strength
Clean
Build to a heavy single

Wod
17.1
10 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
20 Snatch
15 BBJ
30 Snatch
15 BBJ
40 Snatch
15 BBJ
50 Snatch
15 BBJ
*20 minute time cap

Friday
Strength
Strict Press

Wod
45 Deadlifts 115/75
35 Hang Power Clean 115/75
25 Push Jerk 115/75
15 OHS 115/75 

Saturday
Wod
Teams of 3
AMRAP 25
Pacesetter 20/15 Calories Assalt Bike
20 Clusters 95/65
20 Pull Ups
20 Ring Dips