Monday
Strength
Weighted Dips - Build to a heavy set of 3

Wod
15 Power Clean 115/85 
5 Rope Climb
12 Power Clean
4 Rope Climb
9 Power Clean
3 Rope Climb
6 Power Clean
2 Rope Climb
3 Power Clean
1 Rope Climb

Tuesday
Strength
Strict Press
7x2 Across (No rebound, reset after each rep)

Wod
300m Run
25 Front Squats 115/75
300m Run
20 Front Squats
300m Run
15 Front Squats
300m Run
10 Front Squats
300m Run
5 Front Squats
*20 minute time cap

 Wednesday
Strength
EMOM 8
1 Power Snatch + 1 Hang Power Snatch (Across @ 70%)

 Wod
2 Rounds
30 Calorie Row
30 Toes to Bar
30 OHS 95/65
*20 minute time cap

 Thursday
Wod
6 - 4 minute EMOMS
Minute 1: 15/12 cal bike
Minute 2: 12 Pistols
Minute 3: 9 KB  Swings 53/35
Minute 4: 6 HSPU

 Friday
Strength
Bench Press - Build to a heavy set of 3

 Wod
AMRAP 15
35 Deadlifts 135/95
15 Burpee Box Jump Overs 24/20
30 Deadlifts 185/135
15 Burpee BJO
25 Deadlifts 225/155
15 Burpee BJO
20 Deadlifts 275/185
15 Burpee BJO
15 Deadlifts 315/205
15 Burpee BJO
10 Deadlifts 365/225
15 Burpee BJO

Saturday
Wod
400m Run
’Fran’ 75/55
21-15-9
Thrusters
Pull-ups
400m Run
’Fran’ 75/55
21-15-9
Thrusters
Pull-Ups
400m Run
*25 minute time cap