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Barbell:

4x3+1 - Power Cleans + Push Jerk @ 75%

Strength:

3x3 - Front Squat , Last set @ 75%

3x3 - Deadlift , Last set @ 75%

WOD:

Open Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Cash Out:

9 x Max Pull Ups (talk to me about this)
3x20 sit ups

Next week were going to be starting the armstrong pull-up program and following it strictly in our cashout every day. Also, I am thinking about changing the structure of our programming to have a third squat day.

check this link:
http://armstrongpullupprogram.com/wp-content/uploads/2013/07/Armstrong-Pullup-Program-Printable-Tracker.pdf