Strength: Back Squat 5 sets x 5 Reps **increase weight per set** MetCon: In Teams of 3 AMRAP 20 9/6 Calorie Assault Bike 6 [...]

Strength: Clean and Jerk Work up to a heavy double for the day MetCon:  AMRAP 4: 27/21 Calorie Row 27 Wallballs 27 Pull-ups 
Rest [...]

TEAM WOD SATURDAYTeams of 3:7 Minute AMRAP:100/70 Calorie Assault BikeMax Overhead Squats 75/55Rest 3 Minutes6 Mininute AMRAP:80/60 Calorie Assault BikeMax Hang Squat Cleans (95/65Rest 3 [...]

Strength: Bench Press For load:  5 x 3 reps Metcon: 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks [...]

MetCon A: For Time: 2000 m Row REST 5 MINS Complete for Time 400 m Run 100 Wallball 20/14 75 Double Unders 50 Alternating [...]

Strength: Back SquatBack Squat for load:#1: 5 reps#2: 5 reps#3: 5 reps#4: 5 reps#5: 5 reps MetCon: 15-12-9:Power Snatch (95/65)Box Jump Overs (24”/20")Directly Into…15-12-9:Overhead Squats (95/65)Lateral Barbell [...]