Tuesday

Deadlift
2×8@40%
3×8@50%
5×8@60%

MetCon
75 wallballs 20/14
400m run
30 alternating DB snatch 35/25
For Time
15 min cap

Monday

Front squat/OH Squat
Build up to a 3 rep max
10-10-3-3-3-3-3-3

MetCon
4 rounds
20 push press 90/65
50 double unders
15 min Cap

Friday

Back Squat
5×8@50%
2×8@60%
1×8@70%
1×8@80%

Conditioning
3 SDLHP 95/65
3 OTB burpees
6 SDLHP 95/65
6 OTB burpees
9 SDLHP 95/65
9 OTB burpees
12 SDLHP 95/65
12 OTB burpees
15 SDLHP 95/65
15 OTB burpees
Comp = 115/75

Thursday

Push press / strict press
2×10@60%
2×8@70%
2×6@75%
2×4@80%
2×2@85%

Conditioning
250m run
16 kb snatch 53/35
8 toes to bar
10 minute AMRAP

Wednesday

Deadlifts
5×8@50%
2×8@60%
1×8@70%
1×8@80%

Conditioning
Randy
75 snatches for time @75/55
Immediately followed by max number double unders. 9 min time cap. Remaining time is utilized for double unders!

Tuesday

Front/OH Squat
3×8@60%
3×6@65%
2×4@70%
2×2@75%
3 second pause at the bottom of all squats!

Conditioning
5 Rounds
5 pull-ups
5 HSPUs
10 DB push press 30-35/20-25
10 DB deadlifts

Monday

Bench Press
5×8@50%
2×8@60%
1×8@70%
1×8@80%

MetCon
5 rounds
100 m run
10 ring dips
10 box jumps

Friday

Push press / push Jerk
@70% of 1RM
Every 90s complete and increased get ladder of squats.

MetCon
50 Russian kb swings 53/35
10 HSPUs
50 Russian kb swings 53/35
10 pistols
2 rounds

Hero Wod (6:30p)
T.U.P.
15-12-9-6-3
Power cleans 135/95
Pull-ups
Front squats 135/95
Pull-ups

Thursday

Deadlift
1×8@50%
1×8@60%
2×8@65%
2×8@67.5%
4×8@72.5%

MetCon
3 power snatch 95/65
6 push-ups
9 air squats
6 rounds

Wednesday

Front/OH Squat
@70% of 1RM
Every 90s complete and increased get ladder of squats.
2-4-6-8-10-11-12-13-14-15-ME

MetCon
25 wallballs 20/14
12 pull-ups
12 min Amrap