Morning trainer:
10 min @ 65-70% easy
6 sets of:
2 min @ 85-90%
2 min @ 50-55%
10 min @ 65-70%

Oly:
PCl/J
50/(4+4)x2 65/2+1 75/1+1 80/1+1 85/(1+1)x2
35-43-49-52-55

Sn Pull
85/5 95/3x3
45-55

Sn PP
40/6 60/4 70/3x3
32-40-45

at CFCV

Sn
50/4x2 65/3 75/2 80/1 85/1x3
25-32.5-33-37.5-40-43

FSq + J
50/4+4 60/3+3 70/2+2 75/2+1 80/2+1 85/(1+1)x2
34-41-48-51-55-58

225 pound Deadlift, 15 reps
5 Pull-ups
225 pound Deadift, 12 reps
10 Pull-ups
225 pound Deadlift, 9 reps
20Pull-ups
225 pound Deadlift, 6 reps
10 Pull-ups
225 pound Deadlift, 3 reps
5 Pull-ups

A) 4 min of:
1 clean (135#)
1 chest to bar pull up
2 cleans
2 chest to bar pull ups....and up 19 reps

rest 8 min

B) 4 min of:
same but at 105# 26 reps

rest 8 min

C) 12 min amrap:
250 m row
25 kb swings 1.5 pood
50 double unders (3 rounds + 250 m row)

Skill:
Weighted Ring Pushups (use weight vest or plates)
Renegade Rows
5x5

Circuit
1st Round - 30w/20r
2nd Round - 40w/20r
3rd Round - 50w/20r
4th Round - 60w/20r
Rower
Prowler
Swings
Slamball
Jump Rope

Every 15 seconds for 21 reps banded deadlift. (135)
7 x 2 bench

65 warm up 85 95 115 125 130 135 140

3 rounds

7 ring dips
14 thrusters
21 abmat sit ups

For time

3 rounds
Run 400
21 Swings @24/16
12 Pull Ups

3 rounds for time
400m run
21 kb swing at 24kg
12 chin ups

For Time
Run 1.2km
63 KB Swing @ 24kg
36 Pull Ups
Run 800m
42 KB Swing @ 24kg
24 Pull Ups
Run 400m
21 KB Swing @ 24kg
12 Pull Ups

Shoulder Press: 5-5-3-3-1-1 65%, 75%, 85%

new SP PR 160!

rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

135/95