Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10

For HSPU reps, 5 rounds of:
* 1min work, first 1 round of Cindy, then rest of the time strict HSPUs
* 1min rest

Dumbell Shrug then straight into Dumbell Shrug with Raise:
- 40kg x 5 + 22kg x 5 (each dumbell)
- 42kg x 5 + 22kg x 5
- 44kg x 5 + 22kg x 5

Seated Dumbell Press straight into Dumbell Front Raise:
- 22kg x 5 + 10kg x 5 (each dumbell)
- 26kg x 5 + 10kg x 5
- 30kg x 4 + 10kg x 5

Bear Complex:
- 20kg x 5
- 40kg x 5
- 60kg x 1, 60kg x 2, 60kg x 3

AMRAP 20 mins

5 Burpee Pull Up (GI Jane)
10 Clapping Push Up
15 Front Squat @40kg

7 Rounds +3

Lepoja

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65 - #35
Burpees - Used Box
Abmat Sit ups - Flutter Kicks on Box

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95#
Burpees
Abmat Sit ups

Felt much better today than I did yesterday :)

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

The first 21 made me think this was going to be horrible but it turned out not to be that bad. I also did everything unbroken, my burpees felt pretty slow though.
Had to talk my self into getting out of bed and going to the 6am class for 10 minutes!

1000 Meter Run
50 Thruster (45)
30 Pull Up

Wearing 20lb vest

Snatch Balance
1-1-1-1

115,135,145,165

Then...
3 1min rds, w/ 1min rest between.
TTB
Row (cals)
KB Snatch (1.5pd)
Box Jump (24")
216