Monday

180WOD
3x5 front squat
Then
Fran

Friday

180WOD - TABATA Mash
Row cals
Sit-ups
Air squats
Burpees
Slams

Tuesday

5 bench 185/95
10 db snatch each arm
15 games push ups
400m run

4 rounds

Monday

5-5-5-3-3-3 thrusters

then

20/20 over box/wall ball
25/25
30/30

Friday

180WOD
10-1 ladder Burpees
At halfway point
55 dubs
Finish ladder
30 slams
25 cal row

Rest 4 min
Repeat, but do ladder in reverse

Wed

180wod
30 min running clock 1 min on 1 off
10 min max power clean
10 min squat clean
10 min C&J

Tues

180wod
5 DL
10 lunge
15 KB
200 m run
20 min AMRAP