Warmup:  5 min Jump Rope

Strength:   Back Squat 3x5

WOD:      8 min AMRAP

                      1 Hand Stand Push Up
                      1 Air Squat 
                      Continue adding 1 rep to each until time (2,2, 3,3 4,4 etc)

Tabata:      Situp

Sorry everyone, blogspot has been acting weird, but it's back now so here are the workouts...

Wednesday:

Warmup:  Jump Rope 5 min

Strength:  Clean and Jerk 5x1

WOD:     7 min AMRAP

                     5 Thruster @ 95/65 lbs
                   15 Double Under

Tabata:    Deadlift @ 115/95 lbs

Thursday:

Warmup:  Jump Rope 5 min

Strength:   Snatch 5x1

WOD:      3 Rounds for Time of:

                     400m Run
                       40 Double Unders
                         4 Full Squat Cleans @ 135/105 lbs

Tabata:     Pushups

Friday: Rest Day

Warmup:  5 min Jump Rope

Strength:  Clean and Jerk 5x1

WOD:     7 min AMRAP

                    5 Thruster @ 95/65 lbs
                  15 Double Under

Tabata:     Deadlift @ 115/85 lbs

Warmup:  5 min Jump Rope

Strength:  Box Squat 7x2

WOD:     3 Rounds for Time of:

                     6 Ring Dip
                     8 Strict Pullup
                    20 Box Jump @ 24/20"

Tabata: Kettle Bell Swing @ 24/16 kg

Rest Day

Warmup: 5 min Jump Rope

Strength:  Overhead Squat 5x3

WOD:     8min AMRAP of:

                10 Air Squats
                  8 Wall Ball 20/14 lbs
                  6 Pullups

Tabata:   Box Jump