Thursday
Back Squat
3 x 8 x 60%
Pause in the hole for 2 seconds on each rep

5 rounds for time:

30 double unders
20 box jumps
10 deadlift (225/155)

Wednesday
Pull-Up Conditioning/Assistance Work

For time:

100 KB Swings 24/16kg
50 Thrusters 45#
30 Strict Pull-ups

Tuesday
Press  
5 x 65%
5 x 75%
5 x 85%

For Time:

30 Burpees
30 Box Jumps (30/24)
30 Push Press (115/75)
30 V-Ups
30 Snatches (115/75)
30 Wall ball (20/14)

Monday
Pull-Up Conditioning/Assistance Work

For time:

200 M Run
30 Shoulder Touches
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200 M Run
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder Touches
200 M Run

Friday
Pull-Up Conditioning/Assistance Work

For time:
20 Front Rack Lunges (10 each leg) 95/65#
Then 3 rounds of:
10 Strict Press
10 OHS 95/65#
Then finish with:
20 Front Rack Lunges (10 each leg) 95/65#

Thursday
Back Squat
6 x 2 x 65%

3 Rounds for Time:
Men use a 53# KB; Women use a 35# KB
10 KB Swings
10 Squats w/KB in rack position - right hand
200 M one arm Farmer's walk - right hand
10 KB Swings
10 Squats w/KB in rack position - left hand
200 M one arm Farmer's walk - left hand

Wednesday
Pull-Up Conditioning/Assistance Work

For time:
400 M Plate Run 45/25
then
3 rounds for time of:
50 KB Swings 53/35
50 Double-Unders
25 V-Ups

finish with 
400 M Plate Run 45/25

Tuesday
Press  
3 x 70%
3 x 80%
3 x 90%

5 rounds for time of:
20 Pistols (alternating)
10 Power Snatch 115/75#
20 Split Jumps

Monday
Pull-Up Conditioning/Assistance Work

"Swingin’ Cindy"
AMRAP 30:
3 strict pullups*
10 pushups
15 air squats
20 single arm KB swings (10 each arm) 53/35
200 M run

*Weighted pull-ups if you performed 3 or more strict pull-ups during your baseline test; Strict ring-rows, 5 second negatives or lat pull down machine at >75% bodyweight if you cannot perform 3 strict pull-ups

Friday

Pull-Up Conditioning/Assistance Work

50-40-30-20-10
Wall Ball (20/14)
15-12-9-6-3
Deadlift (275/155) - no drops; 5 burpee penalty for releasing the deadlift when the bar is not on the ground