MONDAY:

STRENGTH-
Bench Press (4x4)

WOD-
@ 95/65
20x Thrusters
20x SDHP
20x Push Jerks
20x OHS
20x Front Squats

WEDNESDAY:

SKILLS
4 Rounds NOT For Time
3x D-HSPU (8-12")
20 second L-Hang
25x Superman (3 sec pause)
15 ft Hand Stand Walk (or attempt)

WOD
10 RFT
3x Pull Ups
6x Burpee Box Jump Over (24/20)
200 ft Sprint

FRIDAY:

STRENGTH
Back Squat (3 sec pause in the bottom)
(3-3-3-3)

BUDDY WOD- (Only 1 buddy can work at a time, alternate as desired)
18 min AMRAP
100m Farmer's Carry (55/35)
20x Pistols
15x Ring Dips
10x C&J (155/115)
5x DL (155/115)