Monday:
1 X 20 Back Squats (+5% if last week was completed)
For Time 10-9-8-7-6-5-4-3-2-1:
--Hang Cleans (#115/75)
--T2B

Tuesday:
Work Up to a Heavy Jerk
For Time:
3 Rds of
-5 Dead Lifts (#225/185)
-5 Box Jumps (30"/24")
(100 DU's)
3 Rds of
-5 MU's
-5 Def HSPU
( 90 O/H Walking Lunges with Medicine Ball)

Wednesday:
5 X 5 Close Grip Bench Press
For Time:
-1k Row
-30 DB Snatch/ 60 DU's
-20 DB Snatch/ 40 DU's
-10 DB Snatch/20 DU's

Thursday:
mobility/skill
6 AM Endurance
5:30 PM Yoga

Friday:
CF Games Open 14.1

Pre-WOD:
-5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
-10 Toes To Bar (mod: 10 GHD Sit Ups)
-15 Double Unders (mod: 30 singles unbroken)
-20 Wall Ball Shots

Post:
800 Meter Run

For time,
slamballs30/20
kettlebells 2/1.5
wallballs 20/14
pull-ups
back extensions
calorie row
hollow rocks
rope climb(1 climb equals 10 reps)
bar roll outs(like the ab roller)
lateral box jumps
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

This was crazy. I mentally broke pretty early.

EMOM x8

Buyin 12 walking lunges
max reps power cleans @60kg

---

Metcon (time)

For time:
100 Squat jump complexes

*1 rep is 1 squat jump + 2 jumping lunges

WARM-UP:

EMOM 9 minutes
1. 45sec jumping lunges
2. 45sec kang squats
3. 30/30sec hip & quad stretch

---

Rest day

3 round di Cindy
21 kettlebell push press 24 kg
21 kettlebell overhead lunges 24 kg
21 kettlebell double clean 20 kg+20 kg
2 round di Cindy
15 kettlebell push press
15 kettlebell overhead lunges
15 kettlebell double clean
1 round di Cindy
9 kettlebell push press
9 kettlebell overhead lunges
9 kettlebell double clean

Hitaita kyykkyjä, n. 4sec alas ja hitaasti ylös loppua kohden kiihdytys

Kyykky 3x80%, 3x85%, 3x90%

Stoppiveto 5x8x40-50%

Jalkojennostot maaten 100 toistoa

7 ROUND FOR TIME OF:
6 OVERHEAD SQUAT 60/40 40/20
30 DU OR 60 SU