Monday
Strength
Clean
Every 90 seconds X 10
1 Clean
WOD
5 rounds for reps of:
1 minute of box jumps, 24-in. Box
1 minute of Goblet Squats 53/35
1 minute of Dumbbell Snatch
Rest 1 minute

Tuesday
Strength
Press 5×5 @75%
-5th set is max effort
WOD
3 Rounds
30 Calorie Row
20 Pullups
10 HSPU

Wednesday
Strength
Back Squat 4×8
WOD
4 rounds for time of:
Lunge 100 meters
Run 300 meters

Thursday
Skills
4 Rounds
5 Muscles ups
15 GHDSU
or
5 Strict Pull-ups
10 Ring dips
15 GHDSU
WOD
40 Calorie Row
30 Burpees
20 OHS 115/80
30 Burpees
40 Calorie Row

Friday
Strength
Snatch
Every 90 Seconds
X 10
2 @80%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

Saturday
WOD
Popeye
As Many Rounds as Possible in 20 minutes of:
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)
Or
Partner Popeye
Alternating Rounds for 30 minutes of:
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)

Sunday
Strength
Front Squat
7×1 @90%
WOD
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters