Monday

Strength
Back Squat
5x5 at 83%

WOD
3 Rounds For Time:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans 135#/95#

Frank Rios

Friday

WOD
4 Rounds For Time:
5 Ring Muscle Ups
10 Power Cleans 155#/105#
25 Wallballs 20#/14#

Then

ROMWOD

steve niehoff