Friday

Strength
Tempo Front Squat
Repeat from last week. Aim to beat previous weight.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

WOD
AMRAP 13:
50 Alternating Dumbbell Snatches 50#/35#
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

Wednesday

Strength
Deadlift
Build to a Heavy Set of 5

WOD
AMRAP 12:00
6 Strict Handstand Push-ups
9 Deadlifts 225#/155#
30 Double Unders

Wednesday

Strength
Back Squat
3x5 at 85%

WOD
For time:
20 Deadlifts 225#/155#
20 HSPU
20 Thrusters 95#/65#
20 Pull-ups
20 Power Cleans 135#/95#
20 Ring Dips
30 Wall Balls 20#/14#
10 Power Snatches 135#/95#
*use only 1 barbell swap out weights as needed.

Tuesday

Skill
Handstand Push Up Progressions

WOD
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 Toes To Bar
Buy-out: 50/35 Calorie Row