Tuesday

Press

5x5

 

12 Min AMRAP

5 Hang power snatch (95/65)

10 Box Jumps (24/20)

15 GHD situps

 

 

Cash out

100 M sprint x4 

Do one very minute

Monday

Clean
2-2-2-2-1-1

15-12-9-6-3
Power clean (185/120)
Bar facing burpees

Thursday

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tuesday

(3-5-1)x5
press-push press- push jerk (all one set)

WOD
Partner wod
15 Minute AMRAP
Partner 1 - hold plank on rings or regular push up position
Partner 2 -
3 Push press (115/75)
7 KB swings (55/35)
10 Box Jumps (24/20)

Monday

Deadlifts for form
Go only as heavy as you are able to maintain correct form
2x10 / 5x5

WOD
21 Deadlifts (something you can do about ten with good form)
10 Muscle ups (3:1 pullups dips)
15 Deadlifts
7 Muscle ups
9 Deadlifts
5 Muscle ups

Friday

Front Squats
(2x10) 3-3-3

10-1
Wall ball (20/14)
5 burpees

Thursday 12.2

Open WOD 12.2 
10 minute AMRAP


30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)