Friday

Press

5 @ 75%
3 @ 85%
1+ @95%

15 Minute Amrap
10 KBS
15 Toes 2 Bar
1+ Handstand Push ups

Thursday

Deadlifts
5 @ 75 %
3 @ 85%
1+ @ 95%

Snatch
2x5
2-2-2-1-1

Wod
10 Min Amrap
3 Snatch (115/75)
3 Pull Ups
6 snatch
6 pull ups
9 snatch
9 pull ups
and so forth until time is up

Wednesday

20 Calorie Row
30 Wall Ball
20 Toes to Bar
30 Box jumps (24/20)
20 Sumo Deadlift High Pull (100/70)
30 Burpees
20 Push Press/jerk (135/95)

Tuesday

Back Squat

5 @ 75%.......260

3 @ 85%.......295

1+ @ 95%.....330 x3

 

WOD

5 rounds

5 Med ball cleans (20/14)

10 Box jumps (24/20)

15 KBS (55/35).......scaled up to 65lbs

don't remember time finished

 

Evening WOD

3 rounds

run 400m

15 OHS (95/65)

 

6:37

Monday

Bench Press

5 @ 75%............155

3 @ 85%............175

1+ @ 95%..........195

 

Cleans

2x5.............135

2-2-2-1-1.........155-185-205-225-235

 

12 Min Amrap

3 Power Cleans (185/120)

7 Pull ups

 

Chest to bar and 185...10 rounds

Friday

Back squats
3 @ 70%
3 @ 80%
3 +@ 90%

Wod
20 minutes
Every two minutes
Row 150 m
3 overhead squats @ 70% of max

Thursday

Press
3 @ 70%
3 @ 80%
3+@90%

Wod
"Nate"
20 minute amrap
2 muscle ups
4 handstand pushups
8 Kbs (70/55)