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Friday

 Buy In: 30 Wall Balls for Time

Strength:

2 x Back Squat On The Minute x 10 @ Body Weight

**3 Minute Transition 

3 x Front Squat On The Minute x 10 @ 3/4 Body Weight from floor

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Saturday

WOD: 10 Minute AMRAP

1 Rope Climb, 10 Clean and Jerks @ 135/95#

**5 Minute Rest

"Annie"

50-40-30-20-10 of:

 Double Unders and Abmat Situps

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Buy In: 1 Minute Mx Rep Deadhang Pull Ups

Strength: 

Shoulder Press, 2 x 8 @ 50% 1 rep max

then

Push Press, 6 x 4 @ 75% 1 rep max

**10 Second Hand Stand Hold after each set. Can be done facing away from wall. wall walks into wall, or without wall.

7 MInute AMRAP:

5 Shoulder To Overhead @ 115/65#

10 Pullups

15 Box Jumps, 24/20"