Friday

Main – WOD

Overhead Squat (1RM)

Metcon (Time)

4x 500m Row

–rest as needed between each round

score is fastest round

Thursday

Main – WOD

Romanian Deadlift (5,5,5,5,5)

100 Thrusters for Time (Time)

Perform 100 thrusters in as little time as possible

95/65

Wednesday

Main – WOD

Metcon (No Measure)

Pull ups 3×5

Chin ups 3×5

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Wall Walks

10 Squats

10 (5L/5R) KB Cleans