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Monday:

Skillwork: rope climbs

Strength: 

Back Squat 6 x 6 @ 80%

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WOD:

5 rounds for time:

5 deadlifts @ 225/185#

10 box jumps @ 24/20"

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Cash-Out:

30 wall balls for time @ 20/14#

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Tuesday:

Preview:

 1 minute max rep toes to bar

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Strength:

4 x the complex:

3 cleans, 3 hang cleans, 3 jerks- self regulated rest

WOD:

on the minute x 10 of:

8 burpees- with remaining time in the minute, do max rep double unders

score = double unders

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Cash-out

2 x tabata row with 3 minute rest or endurance

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Endurance: 6 am 

800 meter run

10! of:

man-makers and mountain climbers 

*after the round of 7's,

400 meter run, then finish 10!

800 meter run

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Wednesday:

Preview: 

snatch grip deadlift 8 x 3 @ 125% of snatch

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Buy-in:

3 x 12 reverse hypers

WOD:  

50-40-30-20-10 of:

wall ball @ 20/14#

abmat sit ups

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Cash-Out: 

bench:4 x 10, moderate weight- must be done after metcon