MONDAY

SKILL
3 Rounds NOT for time (9 mins)
30' HSW (Pike walk for scale)
4x MU (Bar or low ring MU to scale)
5x DB curls heavy (L/R=1)

STRENGTH
Front Squat 8, 6, 4, 8 (15 Mins)

WOD: (12 min cap)
Fran:
21-15-9
Thrusters (95/65)
Pull-ups

WEDNESDAY

WOD- "Filthy Fifty"
50 Box jump, (24/20)
50 Jumping pull-ups
50 KBS (1/.75 pood)
50 Steps walking lunge
50 Knees to elbow
50 Push press (45/35)
50 Back extensions (Supermen)
50 WBS (20/14)
50 Burbees
50 Double unders

FRIDAY

STRENGTH- 12 mins
4x3 Snatch grip push press

WOD
12 min AMRAP
6X Power snatch (95/65)
9x Push jerk (95/65)
12x Back squat (95/65)