Strength:

Bench Press: 5x135. 5x185, 5x205, 5x225, 5x245, 5x255, 3x265

Hang Cleans: 5x135, 5x155, 5x175, 5x195, 5x215, 5x225

1 minute jump rope (I cheated and did less)
15 Dips
Halos 1 minute w/ 25# plate
15 Med ball kick-backs

20 minute AMRAP

5x5 strict press 55 lbs
4person workout
400 air squats
300 ab mat sit ups
200 push press
100 step ups

5 x 3 65 snatches

5 x 75 clean and jerk
10 x 85 clean and jerk

strength:
4 x 5 front squats @ 75% 1 rep max

wod:
12 min amrap
15 wall ball 20 / 16
15 push up ( hand release )
15 sdhp 75 / 45

optional:
every one must do some type of mobility work today
skill practice - power cleans

4 Rounds

400m Run

15 Push ups(alternating 1 hand on a plate each rep) 45

30 Slamballs 30

60 Double unders

Pre-WOD
5x3 push press
135, 145, 155, 165, 165, 175

WOD
3x5min AMRAP
2min rest after each round
10 KB swings
10 box jumps
10 HR push-ups
10 sit-ups

Rounds: 11
Reps: 10 KB swings

For Thursday:
BB Gymnastics

1) Snatch:
5X1 @ 80%, (155)
5X1 @ 90%, (170)
8X1 @ 75% (145)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk:
5X1 @ 80%, (235)
5X1 @ 90%, (265)
8X1 @ 75% (225) (Power clean + push jerk alt with full squat and split jerk)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning:

Cindy

20 min AMRAP
5 pullups
10 pushups
15 airsquats

20 Dead Lift
30m Bear Crawl
50m Ball Throw
15 pHops
15m lunge with medicine ball
15 bar balls
20 burpees
400m run

16lb Med Ball
135lb DL

Skill
3xMax Effort Strict Ring Dips: 24 PR - 8 - 6 (60s rest)
3x15 T2B (60s rest)
Fast and Unbroken!

Endurance
3K Run - 13:02
Almost a minute slower than last time.

For time:

20 Wallball 20 lbs/14 lbs
20 Sit-ups
20 Box Jumps 24" /20"
20 Push-ups
20 Cleans 95 lbs / 65 lbs
20 Double unders
20 Thrusters 95 lbs / 65 lbs
20 Pull-ups
20 Overhead Squat 95 lbs / 65 lbs
20 KB swing 1.5 pd / 1.0 pd
20 Push Press 95 lbs / 65 lbs
20 Dips
20 Sumo Deadlift High Pull 95 lbs / 65 lbs
20 Burpees
20 Back Squat 95 lbs / 65 lbs
20 GHD Sit-ups
20 Walk lunge steps
20 Deadlift 95 lbs / 65 lbs
20 Knees to Elbows
20 Front Squat 95 lbs / 65 lbs