Back squat 3-3-3 reps
235-235-235

Dumbbell chest press
60 lb x 10 - 70 lb x 6 - 70 lb x 5

Deadlift 5 reps
265

Buy out:
Sit-ups, push-ups

Clean ladder - started at 165 up to 225.

WOD:
7 cleans at 135
7 Handstand Pushups
200 Meter run

Bench Press 5-5-5-5-5
[135-145-155-165-(170x2)]

Clean 3-3-3-3-3
[95-95-95-105-105]

deadlifts, oh lunges, hspu, lunges

SHOULDER FRONT RAISE 3X10
SIDE RAISE 3X10
REAR 3X10

DIPS AND PUSH-UPS 10-1

Pre-WOD:
1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)

WOD - For Time
-500 Meter Row
--40 Air Squats
--30 Sit Ups
--20 Push Ups
--10 Pull Ups

As Many Rounds As Possible in 10:00:
8 - Dumbbell Squat Cleans (45/30)
8 - Burpees

100-80-60-40-20 Double-unders <--> 300 single-single-double
10-8-6-4-2 Muscle-ups <--> Muscle-up progressions
Alternating
(12 minute cut-off)

Deadlift 5-5-5-5-5
[135-185-205-225-245]