MONDAY

WOD:
15 RFT
2x Squat Clean (165/115)
4x Pull-up (strict)
6x Push-up

WEDNESDAY

SKILLS/STRENGTH:
12 min EMOM (alt movements on each minute)
-3x MU (use low rings or band to scale / even minutes)
-6x Good Mornings (moderate weight / odd minutes)

WOD:
21-15-9
WBS (20/14)
Burpees

FRIDAY

Buddy WOD:
25 min AMRAP
20x weighted sit-ups (35/20 DB)
10x snatch (95/65)
20x DU (2:1 Single Unders)
10x Box Jumps (30/24)
20x DB Push Press (35/20)
10x Cal Row

Notes:
-One buddy working at a time
-Each buddy does rep count for each movement
   -Buddy A must finish rep count for given movement before buddy B starts the same movement.
   -Each buddy must finish rep count for given movement before team moves to next movement
   -Ex: Buddy A: 20x sit ups THEN Buddy B: 20 sit ups THEN buddy A 10x snatches THEN buddy B: 10 snatch...
   -1 Rd = each buddy finishing total chipper