WOD's for the week.

Monday

Strength: Front Squat to Heavy 3

WOD: 

6 min. AMRAP

3 pull ups

6 pushups

9 squats

-2 min rest, then-

6 min AMRAP

3 pull ups

6 pushups

9 squats

* the goal here is to get more rounds in the second 6 min. than the first

Tuesday

Strength: Deadlift 5 x 3

WOD:

21-15-9

thrusters (40/30)

bar-facing burpees

Wednesday

15 min. Skill Work

WOD:

800m run

4 rounds:

12 KB snatch (6/arm)

12 box jumps

then another 800m run

Thursday

Strength: Front Squat to heavy 3

WOD:

15 min AMRAP

5 Power cleans (60/50)

4 hop burpees

3 deadlifts (60/50)

2 roll outs (with barbell)

1 wall walk

Friday

Strength: Deadlift 5 x 3

WOD:

50 DUs

40 squats

30 HR pushups

20 wall balls

10 pull ups

20 wall balls

30 HR pushups

40 squats

50 DUs