WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
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WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
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Rest Day

Rest Day

WOD

Row for 15 minutes
Post distance completed:
next
Complete a ROMWOD

WOD

 21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

WOD

 Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
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WOD

For Time:
20-16-12
Assault Bike (cal)
Kettle bell swings 24/16k
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WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
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complete a ROMWOD after your workout

Rest Day

Rest Day

WOD

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
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