Warmup: 10 minutes of:

 20 banded pull aparts

20 ab mat siups

 20 jumping jacks

20 Double Unders

++++++++++++++++++++++++++++

Strength: Split Jerks 5x3, 3x2, 3x1 ~ Increasing loads

+++++++++++++++++++++++++++

WOD: On the 3 minute for 30 Mins

300 meter row

10 Box Jumps 24/20 (no step-ups)

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

WOD: For Time 

500 meter row

10 Squat Cleans 185/115#

5 Rope Climbs

400 meter row

8 Squat Cleans

4 Rope Climbs

300 meter row

6 Squat Cleans

3 Rope Climbs

200 meter row

4 Squat Cleans

2 Rope Climbs

100 meter row

2 Squat Cleans

1 Rope Climb

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Sunday

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

7 am Sunday Sunday - Everyone Welcome

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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Strength: Deadlift 4x15

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WOD: 10! of

Floor Press @ 3/4 BW

Situps

Pullups

Dumpster Dash between each set