Tuesday

Push Press
5-5-5-3-3-1

21-15-9
KB Swing (55/35)
Bar facing burpees
Push Press (95/75)

Bar facing burpees:  No clap at top.  Just make sure you drop to the ground and touch your chest then while facing the bar jump with both feet at the same time.

Monday

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

WOD Death by...Clean and Jerk (135/95)

Cash out
5 rounds
20 Double unders or attempts
20 situps

Death by means 1 CL&J the first minute, 2 the next, 3 after that and so forth until you cannot complete the number within the minute.  All lifts start at the beginning of the minute

Cash out is not timed

Friday

21-15-9
Wall Ball (20/14)
Box Jump (24/20)
GHD Situps

In between each round and at end 100' sled push

Thursday

Bench Press

2x10 5-5-5-3-3

Run 400 m
5rounds
10 push ups
10 ring rows
10 sit ups

Run 400 m

Wednesday

Filthy Fifty
50 Box jumps (20")
50 Jumping Pull ups
50 KBS (35)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45)
50 GHD Extension
50 Wall Ball (20/14)
50 Burpees
50 Double unders or attempts

Tuesday

Press
(2x10) 5-5-5-3-3

12 Min AMRAP
10 Push press (115/75)
5 C2B Pull ups
100' farmers carry

Monday

Deadlifts
3-3-3-3-3

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