Squat 225x5
Bench press 125x5
Deadlift 275x5

Warm Up:
3x
The Bear w/ 45 LBs Bar (Power Clean, Front Squat, Press, Back Squat, Press) 7 times = 1x

Mobility:
PNF Hamstring
Pain ball on quad
Shoulders on band
Foam roller everywhere

MetCon:
21-15-9
Dead Lifts (225 LBs)
Push Ups

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push Press 55lbs

Double Unders

Box Jumps 24/20

Overhead Squats- 20 minutes to find your 3rm

Rest, then;

3 rounds for time

15 OHS 95/65 (MOD: 1st round 35lbs, 2nd round 25lbs)

Run 200m

30 KBS 1.5/1p

3 RFT
15 Strict pull-ups
30 shoulder press 40kg.
100 air squats

THURSDAY 120112

Back Squat 3-3-3-3-3 reps

WEDNESDAY 120118

Split snatch 1-1-1-1-1-1-1 reps

21-15-9 reps of :

Clean 135 pounds
Ring dips for time:

Subbed bar dips for ring dips

Turkish Getup to Windwmill @ 20lbs

"Annnie"
50-40-30-20-10
Double Unders
Situps

11:53 Not good

3 Behind neck push press to 3 overhead squats

3x3 Overhead Squats
1@ 65 lbs
1@55
1@65
1@75
1@85

10 Min AMRAP
30 Double Unders
15 Overhead Squats @basically 50lbs
3 full rounds + 30 DU and 5OH