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Tuesday Warm Up: 600m Row Then 3 Rounds: 5 Barbell DL 7 Barbell Strict Press 5 Box Jumps Strength: Warm up to WOD weight WOD: "McGhee" 30 min AMRAP: 5 Deadlift (275/205) 13 Push-ups 9 Box Jumps (24/20) 
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Monday Warm Up: 400m Run 3 Rounds: 10 Kip Swings 5 T2B 10 Squats Strength: 12 min EMOM: Odd: 8 DB Squats Even: 8 Feet Elevated Ring Rows WOD: 3 Rounds for Time: 200m Run 10 Front Squats (95/65) 200m Run 10 T2B  Saturday Warm Up: Coach's Choice WOD: For Time: Teams of 3 300 DUs 75 KBS (53/35) 75 S2OH (95/65) 300 DUs 60 KBS 60 S2OH 300 DUs 45 KBS 45 S2OH 300 DUs 30 KBS 30 S2OH 300 DUs 15 KBS 15 S2OH  Friday Warm Up: 50 DUs 3 Rounds: 12 KBS 10 Pressing OHS 8 Snatch Balance 6 Sotts Press Strength: Full Snatch 3-3-2-2-1-1-1 Build to heavy single or 1RM WOD: 10 min AMRAP: 2-4-6-8-10... Squat Snatch (135/95, 70%-80%) T2B  Thursday Warm Up: 20 cal Row Then 2 Rounds: 10 Box Jumps 12 Lunges 10 Ring Rows 12 DB Thrusters Strength: DB Bulgarian Split Squat 4x4/leg WOD: For Time: 30 DB Box Step Overs (50/35) 30 Wallballs (20/14) 30 DB Power Cleans (50/35) 30 HSPU 30 cal Row 30 DB Lunge (50/35) 30 Pull-ups 30 Burpees  Wednesday Warm Up: 25 Burpees Then 2 Rounds: 10 Kip Swings 5 DB Push Press 15 Banded Pull Aparts 5 DB Push Jerks 20 Banded External Rotations Strength: Core Super Set 4 Sets: 8-12 T2B Into :30 Hollow Hold Into :30 Superman Rest :90 WOD: Press Complex for Weight 7 Rounds: 3 Push Press 3 Jerks  Tuesday Warm Up: 100m Run 50 ft High Knees 50 ft Butt Kicks 100m Run 50 ft Soldier Walk 50 ft Inch Worm 100m Run 50 ft Side Shuffle R 50 ft Side Shuffle L 100m Run 50 ft Sampson Stretch 50 ft Groiner Stretch 100m Run WOD: For Time: 5K Run  Monday Warm Up: 2 Rounds: 10 cal Row 8 Barbell Thrusters 8 Box Jumps 8 Push-ups Strength: 1 1/4 Front Squats 5 Sets x 3 Reps WOD: For Time 21-18-15-9-6 Row for cals Thrusters (75/55) Bar-facing Burpees *First set of thrusters UB or restart workout  open gym
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