WOD
10 Rounds:
3 Bench Press
250/200m Row

1:00 Rest

Strength
Back Squat
5-5-5, 2x5

Build over the first three sets to a near max set, leaving one good rep in the tank. Then take off 5-10% for the last two sets.

WOD
AMRAP 8:
10 Hang Squat Snatch, 75#/55#
15/12 Calorie Echo Bike

WOD
AMRAP 6:
8 Toes-to-Bar
8 Handstand Pushups
8 Burpees

--2:00 Rest--

AMRAP 6:
12 Butterfly Sit-Ups
12 Pushups
12 Box Jump Overs, 24"/20"

--2:00 Rest--

AMRAP 6:
8 Toes-to-Bar
8 Handstand Pushups
8 Burpees

--2:00 Rest--

AMRAP 6:
12 Butterfly Sit-Ups
12 Pushups
12 Box Jump Overs, 24"/20"

Strength
Hang Snatch
3-3-3, 2-3x3

WOD
2 Rounds for Total Reps:
2:00 Wall Ball, 20# to 10'/14# to 9'
2:00 Kettlebell Swings, 32kg/24kg
2:00 Double Unders
2:00 Rest

Monday
Strength
Push Press
5-5-5, 2x5

Build over the first three sets to a near max set, leaving one good rep in the tank. Then take off 5-10% for the last two sets.

WOD
4 Rounds, AMRAP 3:
14 Calorie Row
7 Pullups
7 Shoulder-to-Overhead, 95#/65#

1 minute rest between rounds