Monday
Strength
Deadlift
Emom x 8 minutes
5 reps @70%
WOD
Run 1 Mile
Rest 2 min
3min max hang power cleans 115/80

Tuesday
Strength
Push Press
EMOM x 6
3 reps @75-80%
WOD
10 minute Amrap
5 wall balls
5 Box jump overs
10 wall balls
10 box jump overs
15 wall balls
15 box jump overs
20 wall balls
20 box jump overs

Wednesday
Strength
Front Squat
4×8@60-65%
WOD
For Time
Row 500m
50 pull ups
Row 500m

Thursday
Strength
4 Rounds
2-3 Rope Climbs
12 Seated DB Presses
15-20 GHDSU
WOD
With a Running Clock in 19 minutes
Tabata Row
Tabata Air Squats
Tabata Push-Ups
Tabata KB Swing
1 minute Rest between each Tabata

Friday
Snatch
EMOM x 15 minutes
1 snatch
WOD
17.5 or HEAVY 17.5
10 rounds:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
M 125 lb. F 85 lb.
Time cap: 12 minutes

Saturday
WOD
WHITE
5 Rounds For TIme
3 Rope Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking Lunges (45 lb plate)
400 meter Run

Sunday
Strength
Back Squat
EMOM x 5 minutes
5 reps @70%
Last minute max reps
WOD
Three rounds for time of:
400m run
30 Kettlebell Swings
15 HSPU