MONDAY

For Time:
100 KBS (1.5/1)
EMOM 5 box jumps (24/20) until the 100 KBS are complete

Strength:
4-4-4-4 of push press + push jerk (1 rep = pp+pj)

Test:
max height box jump

WEDNESDAY

DB Madness in 2's (Rx+55/35, Rc 45/25, scale 35/15)
2 Rounds for Time of
20 front squat
20 DB snatch (alternating arms)
20 DL
20 cleans
20 burpee over DBs
200m Farmers carry
20 push-ups (hands on DBs)
20 Rows (alternating arms in push up position)

FRIDAY

Skill: Superset holds
4 Rounds of
Handstand holds 30 sec, followed immediately with
Chin up hold at top 30 sec
rest 30 sec

WOD
Option A
For Time:
40 alternating weighted lunges in front rack (you pick weight)
2k row

Option B
For Time:
5k row