MONDAY

Strength:3 x 5 Back Squats (w/ 2 sec pause at bottom)

WOD:
10-9-8-7-6-5-4-3-2-1
Bentover Rows (115/85)
3-6-9-12-15-18-21
Wall Balls (20/14)

(*10 rows, 3 wbs, 9 rows, 6 wbs, etc.)

WEDNESDAY

Skill:
2 rounds Jump Rope
1 min choice
30 sec alternate feet
30 sec single (left) leg
30 sec single (right) leg
1 min DU amrap (or DU practice)

WOD:
18 min AMRAP
18 Front Rack Lunge Walk (45/25 pair)
18 Box Jumps (24/20)
18 1-arm Snatch (45/25)

FRIDAY

800m Run
50 Air Squats
400m Run
15 Burpee Pull-ups
400m Run
50 G2OH (45/35 plate)
400m Run
15 Burpee Pull-ups
400m Run
50 Air Squats
800m Run