Monday
Strength
Push Press
Build to a heavy set of 3

Wod
AMRAP 15
50 back squats 95/65
40 pull ups
30 front Squats 95/65
20 chest to bar pull ups
10 overhead squats 95/65
ME bar muscle ups

Tuesday
Strength
E2MOM for 16 minutes (8 rounds) 1 hang squat snatch+1 snatch
Start at around 50%

Wod
14.1
Amrap 10
30 double unders
15 snatches75/55

Wednesday
Strength
E2MOM for 16 minutes (8 rounds) 1 hang squat clean+1squat clean
Start at around 50%

Wod
AMRAP 14
With a partner, switch every round
8 hang squat cleans 95/65
8 20' shuttle run  (down and back 4x)

Thursday
Wod
4 - 5 minute AMRAPS 
2 minute rest between rounds

AMRAP #1
3 S2O 135/95
7 Box Jumps 24/20

AMRAP #2
7 T2B
3 Front Squats 135/95

AMRAP #3
Bike for cals

AMRAP #4
Bar-facing burpees

Friday
Strength
Deadlift
5X5

Wod
15.3
AMRAP 14
7 muscle ups
50 wallballs 20/14
100 double-unders 

Saturday
Partner Wod
AMRAP 25
30 cal row
40 DB snatch 50/35
30 cal row
40 toes through rings
30 cal row
40 Lunges 50/35DB