Monday: WOD:
Strength: Deadlifts: 5×5
WOD:
8 Burpees
8 Pullups
100m Run
7R4T

Tuesday: WOD:
12 DB Snatches; 24 Weighted Lunge
48 Double Unders: 1 Rope Climb
20 min AMRAP

Wednesday: WOD:
Strength: Shoulder Press 5×5
WOD: 3 Thrusters
3 Burpee over bar
EMOM for 10 Rounds then add 1 rep each minute

Thursday: WOD:
400m Run
10 TTB
5 C&J
5R4T

Friday: CF OPEN 17.4

Saturday: WOD:
Strength: Front Squats 5×5
Team of 2: Row 2500m; 400 Squats
300 Situps; switching movements every minute