Wednesday

Strength
Push Jerk
Work up to a heavy single 5-4-3-2-1

WOD
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 24"/20"
15 Dumbbell Front Squats 50#/35#
15/12 Calorie Assault Bike

Score is Slowest Round

Monday

Strength
Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets

WOD
3 Rounds:
AMRAP 4:00
Row for Calories
On the 0:00 – 5 Burpee Box Jump Overs 24"/20"
On the 1:00 – 4 Burpee Box Jump Overs 24"/20"
On the 2:00 – 3 Burpee Box Jump Overs 24"/20"
On the 3:00 – 2 Burpee Box Jump Overs 24"/20"
Rest 2:00 between rounds

Monday

Strength
Power Snatch 3x3 at 70%

Overhead Squat 3x3 @ 70%

WOD
For Time:
21-15-9:
DB Snatches 20% of bw
Calorie Row

...Directly into...

21-15-9
Box Jump Over 24"/20"
Pull-Ups

Jack Shannon

Friday

Strength
Back Squat 2x3 @ 65%

WOD
3 Rounds For Time:
15 Burpee Box Jump Overs 24#/20#
12 Power Cleans, 185#/135#
9 Ring Muscle ups