Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (65%) rest 2 min then: 30 Pull Ups 30 DB Front Squats 100′ Front Rack Lunge 30 CTB Pull Ups 30 DB STOH 100′ DB Front Rack Lunge for time
Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (65%) rest 2 min then: 30/24 Calorie Row 30 Alt. DB Snatch 3R4T
Thursday: WOD: 10 Min- 5 Sets of 3 Dead Stop Deadlifts rest 2 min then: Buy In: 800 M Run 10 Rounds of: 6 BFB 3 Power Cleans Cash Out: 800 M Run for Time
Friday: WOD: 20/16 Calorie Row 15 Wall Balls 10 Box Jumps 6 sets- rest 1:1 between each set