Monday

180WOD
3x8 back squat
Then
"Merritt"
16 OHS
16 Burpee box
16 T2B
3 rds for time

Friday

180WOD
5-5-5 strict press
3-3-3 push press
1-1-1 jerk

Then

Annie

Monday

180WOD
Box
KB row
Air Squat
Push press
Fight gone bad style.
5 rds

Tuesday

180WOD
Alternative Total
Bench
Back Squat
Power Clean

Wed

15 power cleans 135/95
15 burpees
30pull ups
30 kb swings
60box

Go as far as you can in 4min....rest 4 min...then all the way thru!

Tuesday

Tabata sit-up
30 sec rest
Row 4 min
30 sec rest
Tabata push-up
30 sec rest
Dub 4 min
30 sec rest
Tabata press

Monday

180WOD
EMOM 10 min
Odd 3 front squats
Even 6 back squats

Then

Partner 30/30
SDHP
Slam