Monday
A) Tempo Front Squat 6 @ 65% 1310
B) WOD
3 RFT 15 Thrusters 15 TTB 15 KB Swings
Tuesday
A) E2MOM
Deadlifts 10 x 10
B) 7 Minutes work or 3 RFT Row 300m 25 Press Ups
Then
8 Mins AMRAP 10 burpees 20 ab mat sit ups 10 DB Lunges
Wednesday
A) 5-5-5 Strict Press 3-3-3 Push Press 1-1-1 Jerks off boxes
B) 7 minute AMRAP 8 Push Press 60/40 16 Box Jumps
Thursday
A) Bench 3RM Weighted Pull ups
B) 25 cal Row 20 press ups 16 Single DB HP clean 25/17.5 20 cal Row 15 press ups 10 Single DB HP clean 25/17.5 15 cal Row 10 press ups 6 Single DB HP clean 20 cal Row 15 press ups 10 Single DB HP clean 25 cal Row 20 press ups 16 Single DB HP clean
Friday
A) C&J Practice
B) 35min AMRAP 100m Farmer Carries 15 wall balls 20 box jumps 6 C&J 6 Front Squats 5 Pull-Ups