Friday

Elizabeth
21-15-9
Cleans (135/95)
Ring Dips

Thursday

15 Minutes to reach a heavy 5 rep bench press

WOD
5 Rounds
Row 250m
10 Body weight bench press
12 toes 2 bar

15 Min Cap

Wednesday

Row 250m
30 Hang power snatch (75/45)
20 Chest 2 bar pull ups
Row 250m
30 KBS (55/35)
20 GHD sit ups
Row 250m
30 Box Jumps
20 OHS (95/65)
Row 250m

Tuesday

5 Rounds of
3 press/5 Push press/ 1 Push jerk
Pick a weight that can be used for all three movements, do not put bar down in middle of set

WOD
10-1
push press (115/75)
Toes 2 bar

cash out
50 back extensions

Friday

Bench
5x5
Weighted pullups
5x5

Mini cindy (10 Minutes)
5 Pullups
10 push ups
15 squats

Thursday

Back Squats
5-5-3-3-1-1

21-15-9
Wall ball
Box jumps
GHD situps

Wednesday

12 Days of Christmas

1 Heavy power clean
2 Muscle ups
3 HSPU
4 Box Jumps
5 Burpees
6 Push press (135/95)
7 Ground 2 Shoulder ( atlas stone)
8 KBS (70/55)
9 Wall Ball (20/14)
10 Back Ext
11 Double unders
12 Toes 2 Bar

Done like the song
1 clean
2 mu/1clean
3hspu/2 mu/ 1clean
etc