Monday

Deadlifts
3-3-3-3-3

WOD
5Rounds
7 Muscle ups
21 SDHP (95/65)

Friday

Weighted pullups
5x5

WOD
21-18-15-12-9-6-3
pullups
ring dips
ghd situps

No time frame.  Go at a pace that you can work on form.

Thursday

Deadlift
5-5-3-3-1-1

WOD
21-15-9
Thrusters (95/65)
Burpees
then
30 Deadlifts (225/135)

Wednesday

20 Min AMRAP
Row 1000M
then...
20 Double unders
15 Wall ball throws (20/14)
10 Ring Dips
5 Chest 2 Bar pullups

Start the clock on the row and then do the amrap of only the bottom exercises

Tuesday

Press
5-5-5
Push press
5-5-5

12 minute AMRAP
14 KBS (55/35)
14 SDHP (55/35)
14 Push ups*

*Push ups- do them with one hand on KB, 7 each side, go down until the hand on kettlebell touches chest or shoulder

Monday 16th

Clean
2-2-2-1-1

WOD
5 Rounds
3 Power cleans (205/120)
7 Burpee box jumps
9 GHD situps

Monday 2012!

Overhead Squats
5x5

20 Min AMRAP
Deadlift
Hang power clean
Overhead squat

95/65 first do one of everything, then 2, then 3 and so forth for 20 min.  Goal is to do sets unbroken for as long as possible.  You can set bar down between movements, not reps.  Example on your five set you do 5 deadlifts set bar down, pick it back up and do 5 cleans and OHS = unbroken set.  If you stopped on number 4 of the 5 OHS you broke up that set.