Tuesday
Bench Press 1RM

21-15-9
Burpees
Pull-Ups
Unbroken Double Unders

Monday
Pistol Work

3 rounds for time of:
30 KB Swings 53#/35# Russian
20 Diamond Push-Ups
10 Pistols (5 right, 5 left)

RX+ WOD
30 KB Swings 70#/53# American
20 Ring Dips
10 Pistols (5 right, 5 left)

Friday
For time:
10 Clean & Jerks 135#/95#
Run 800m
30 Shoulder Touches

RX+ WOD
For time:
10 Clean & Jerks 185#/115#
Run 800m
30 Second Nose/Toes Hold

Thursday
Hang Clean
5 x 75%
3 x 85%
1 x 95%

For Time:
50 Wall Balls 20#/14#
25 Sumo Deadlifts 225#/135#
50 Wall Balls 20#/14#

Wednesday
Fran
21-15-9
Thrusters 95#/65#
Pull-Ups

Tuesday
Bench Press
5 x 75%
3 x 85%
95% rep test

10 Rounds for time:
10 KB Swings 70#/53#
10 HR Push Ups
10 Box Jump Overs 24"/20"

Monday
For Time:
Run 800m
15 Pistols left leg
15 Pistols right leg
50 Double-Unders
Run 600m
10 Pistols left leg
10 Pistols right leg
40 Double-Unders
Run 400m
5 Pistols left leg
5 Pistols right leg
30 Double-Unders

RX+ WOD 
Same as above with unbroken double-unders each round

Friday
DB Strict Press
3 x 70%
3 X 80%
Rep Test at 90%

"Mary"
20 minute AMRAP
5 Handstand Push Ups
10 Pistols (alternating)
15 Pull Ups

Thursday
Hang Power Clean
3 x 70%
3 X 80%
Rep Test at 90%

2 rounds of:
20 Burpees
20 Wallball 20#/14#
20 Cleans 95#/65#
20 Front Squats 95#/65#

Wednesday

Bulgarian Split Squats

15 minute AMRAP
100 double-under buy-in
Then
For reps:
5 pull-ups
10 push-ups
15 air squats