Warmup:  5 min Jump Rope

Strength:  3 Min Challenge of Push Press @ 135/95 lbs

WOD:   10 Minute AMRAP of:

                     200m Run
                       10 Ring Dips
                       10 Front Squats @ 95/65 lbs

Tabata:  Sumo Deadlift High Pulls @ 75/55 lbs

Warmup:  5 min Jump Rope

Strength:  Overhead Squat Max Reps of 95/65 lbs in 3 Minutes

WOD:   4 Rounds for Time of:

                    10 Pullups
                      5 Power Clean @ 135/95 lbs
                      5 Handstand Pushups

Tabata:  Air Squats

Wednesday: Rest Day

Thursday:

Warmup:  5 min Jump Rope

Strength:  3 min Deadlift Challenge @ 225/155 lbs (As many reps as possible in 3 min)

WOD:  21-15-9 Reps for Time of:

                   Ring Pushups
                   Full Squat Cleans @ 95/65 lbs

Tabata:  Ring Rows

Warmup:  5 min Jump Rope

Strength:  Press 3x5

WOD:   9 min AMRAP of:

                 9 Box Jump @ 24/20"
                 9 Knees to Elbow
                 9 Ground to Overhead @ 75/55 lbs

Tabata:  Situps

Warmup:  5 min Jump Rope

Strength:  Snatch 3-3-1-1-1

WOD:    4 Rounds for Time of:

                   400m Run
                   25 Burpees

Tabata:  Deadlift @ 135/95 lbs

Saturday: Rest

Sunday:

Warmup:  5 min Jump Rope

Strength:  Front Squat 3x6

WOD:  10-20-30-20-10 Reps for Time of:

                   Thruster @ 75/55 lbs
                   Pullups

Tabata:  Kettlebell Swing 24/16 kg