1) Back Squat **
3RM
1RM

2) Pendlay Row **
5x5

**GHD Situps in between every set

3) Run 1 Mile

1) 21-15-9
Dead lift @ 165
Box Jumps (24)
Pullups

2) Mobility #1

1) Run 5k
2) Mobility #2

1) 4 Rounds for Time
Run 400m
10 Back Squat @ 165
20 GHD Situps

2) Mobility (3 Min each)
Squat Bottom
Hamstrings
Pigeon L
Pigeon R
Squat Bottom

"HOPE FOR CURES"
THREE ROUNDS OF:
BURPEES
75/55 POUND POWER SNATCH
BOX JUMP, 24/20" BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS
* The format is similar to Fight gone bad!
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

Run 400m
5 KB Snatch (each arm) 53/35
15 KB Swings
15 KB SDHP
15 Pullups
15 Diamond Pushups

4 rounds for time

This was a hard one, esp the diamond pushups.

“The Chief”
5 Rounds of -

3 Min AMRAP
3 Power Cleans (38.5 lb dumbbells each hand)
6 Pushups
9 Squats

1 Min Rest Between Rounds

Did 27 Rounds plus 6 reps. Wrapped my L. Hamstring and it didn't give me any problems, but these weren't really exercises that would.

Skill
6x2 Standing Box Jumps

Strength
5-5-5 Push Press (slow descent)
(40kg - 50kg - 60kg)
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)

Midline
3x10 Good Mornings (40kg)
3x10 Shot-put Situps (28kg)

Deadlifts
3x5
200#

then

As many rounds as possible in 8minutes of:

8 Kettlebell swings 2.0pd / 1.5 pd
8 Floor press 2.0 pd / 1.5 pd
8 Goblet squats 2.0 pd / 1.5 pd
4+14 - rx

3 rounds for max reps
1 min DU
1 min rest
106

15-12-9
Thrusters (135/95) - 65#
Wt. pullups (45/30#) - band
12:09

As many round as possible in 7 minutes of

7 Kettlebell swings, 1.5 pd / 1.0 pd
7 Sumo Deadlift High Pull, 1.5 pd / 1.0 pd
7 Goblet Squats, 1.5 pd / 1.0 pd
6+4