21min Emom 5 Muscle ups  35 Double unders 3 power cleans 185/125

Strength:  12 emom  Every .90 seconds 1 snatch +2 overhead squats @70% of snatch  Wod: 21-15-9 Squat snatches  95/65 HSPU

For time 50 Box jumps 24/20 50 Hang cleans 95/65 50 wallballs 20/14     ⁃    every 2 minutes, starting with zero 35 double unders 15 minute time cap

10 rounds for time:  50 m 1 arm overhead carry (left) 50/35 50 m 1 arm overhead carry (right) 10 pull ups

5 rounds In a 3 minute window 20/15 cals on rower 10 front squats from the ground 135/95 rest 1 min

21 emom Assault bike 12/10 3 deadlifts 315/205 Max effort hand release push ups

Strength:  12 min Every .90 3 overhead squats (work to a heavy)   Wod: 7 min amrap 8 Power snatches 115/75 12 T2B

Hypertrophy A. Banded tricep push downs  4×12 B. DB Flys 4×12   Wod:  3rds 400m run 10 Bench press 185/115

  Thursday; Teams of 2  20 min Amrap  50 Hang Cleans 135/95 20 Bar Muscle ups  50 Deadlifts 205/125 20 Cal Bike each

21min emom 12/10 cal row  35 double unders 10 burpees to a 6 inch target