103110

Rest

103010

AM:
A1: Front Squat @ 30X1; 6 sets of 3; 1:00 rest
A2: Bench Press @ 30X1: 6 sets of 3; 1:00 rest
A3: Power Clean; 6 sets of 1; 3:00 rest
B1: 22 unbroken kipping pullups x 5; 45 second rest
B2: 14 unbroken kipping HSPU x 5; 45 second rest
C: 25 GHD Situps x 5; 45 second rest


PM:

5 rounds
30 unbroken wallballs
500m Row @ 95%
3:00m rest

102910

AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest

PM:

Row easy 1000m

Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds

4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest

102810

For time:
5 rounds of:
10 Hang powercleans @ 135
15 Burpees
20 Toes to Bar

This is a test. Go hard.

102710

6 rounds of:
1000m Row
50 doubleunders
rest = work

102610

AM:
6 rounds of
1 powerclean (for load) + 4 burpees (speed)
rest 60 seconds

rest 5 minutes

6 rounds of:
1 powersnatch (for load) + max rower watts in 4 strokes
rest 60 seconds

rest 5 minutes

3 rounds of:
8 clapping pushups (max effort)
12 explosive box jumps (max effort)
45 second rest

PM:

A1: 9.9.9 Pullup complex x 4; 90 seconds
A2: 5.5.5 Press complex x 4; 90 seconds
B: Jumping Squats with #45 Barbell AMRAP in 1 min x 3; 2 min rest

pullup complex: deadhang, ctb, cob
press complex: press, push press, push jerk

102510

AM
A1: Deadlift: 2, 2, 2, 2, 2; 2 min
A2: Split Jerk: 1, 1, 1, 1, 1; 2 min
B: Weighted Pullup: 5, 4, 3, 2, 1: 2 min

PM
5 rounds @ full intensity of:
15 unbroken CTB pullups
25 unbroken wall balls
35 unbroken doubleunders
350m Row
rest 4 minutes b/t rounds