Friday

WOD:
1 Minute Max reps at each Station:
Wall Balls (20/14)
SDHP (95/65)
Calorie Row
KB Swings (53/35)
Box Jumps (24/20)
Double Unders

Rest 1 Minute
Repeat 2 More Times

Thursday

Strength:
Bench Press

WOD:
For Time:
100 Thrusters (95/65)
100 Pull-Ups

Break up rep scheme anyway you want 

Wednesday

STRENGTH:
Deadlift

WOD:
 20 min Amrap
 6 Deadlifts (245/ 165)
 9 Burpees
12 KB/DB Snatches (53/35)
20 Double Unders / Run 200 m

Tuesday

STRENGTH:
Clean and Jerk

WOD:
18 Minute AMRAP:
4 HSPU’s
8 Power Cleans (135/95)
12 Toes 2 Bar

Monday

STRENGTH:
Back Squat

WOD:
For Time:
4 Rounds :
10 Push Press (105/70)
10 Back Squats (105/70)
15 Sit-Ups
then,
Run 400 m

3 Rounds:
10 Push Press
10 Back Squats
15 Sit-Ups
then,
Run 300 m

2 Rounds:
10 Push Press
10 Back Squats
15 Sit-Ups
then,
Run 200 m

Saturday ( Partner WOD)

Partner WOD:
For Time:
**150 Wall Balls (20/14)
Run 300 m (Together )
60 Clean and Jerks (135/95)
Run 300 m (Together)
20 Wall Walks
Run 300 m (Together)

Split reps Evenly !!!  
**Every time wall ball stops moving, both partners must do a 5 burpee penalty

Friday

WOD:
4 Rounds:
20 Thrusters (95/65)
20 Pull-Ups
200 m Run

Thursday

STRENGTH:
Power Snatch

WOD:
  10 down to 1, Hang Snatch (95/65)
*20 down to 2, Wall Balls (20/14)

* 7 Ring Dips after every rd of wall balls

For Example;
10 Hang Snatch
20 Wall Balls
 7 Ring Dips

 9 Hang Snatch
18 Wall Balls
 7 Ring Dips

Finish with;
1 Hang Snatch
2 Wall Balls
7 Ring Dips

Wednesday

STRENGTH:
Deadlift

WOD:
21*15*9*15*21
Deadlifts (185/125)

Lateral Burpees over Bar
Toes 2 Bar

*100 m Run, between rounds only