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

5 Rounds for time of:
1 Rope climb
7 Deadlift (275/135)
10 HSPU

AMRAP in 15 minutes of:
10 Sdhp (95/65)
15 toes to bar
20 box jump (20)

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]