Monday
Strength
Front Squat - 1 Rep Max

Wod
AMRAP 12
50 double-unders
15 push press 75/55
10 toes to bar

Tuesday
Strength
Strict Press - 1 Rep Max

Wod
AMRAP 15
200m run
10 thrusters 95/65
10 lateral burpees

Wednesday
Strength
E2MO2M 14 (7 rds)
Hang squat snatch + Squat snatch + OHS

Wod
AMRAP 12
With a partner
10 deadlift 225/155
10 box jump overs 24/20
10 pull ups
You go I go, switching every movement

Thursday
Wod
40 cal row
30 wallballs 20/14
20 knees to elbows
10 power cleans 135/95
5 muscle ups
10 power cleans
20 knees to elbows
30 wallballs
40 cal row

Friday
Strength
Bench press - 1 Rep Max

Wod
3 rounds
3 rope climbs
21 power snatch 75/55

Saturday
Wod
In teams of 3:

Part #1
In a 8 minute window:
100/70 Cals Assault Bike
With remaining time ME OH Squats 95/65
*Rest 3 minutes

Part #2
In a 7 minute window:
75/50 Cals Assault Bike
With remaining time ME Hang Squat cleans 115/75
*Rest 3 minutes

Part #3
In a 6 minute window:
50/30 Cal Assault Bike
With time remaining ME Thrusters 135/95

**Score is total ME reps of OHS + Cleans + Thrusters

Sunday - open gym optional wod
Wod
200m run
2 power clean and jerk 135/95, RX+ 155/105
200m run
4 power C&J
200m run
6 power C&J
200m run
8 power C&J
200m run
10 power C&J