Monday 
Back Squat 1RM

6 Rounds for time:
3-Front Squats 135/85#
5-Box Jumps 24/20”

Tuesday
Shoulder to OH 1RM

5 Rounds for time:
10-Chest 2 Bar Pull Ups
20-Good Mornings 45#

Wednesday
Bench Press (Paused) 1RM

5 Rounds for time:
10-HSPU
20-Sit Ups

Thursday
FlintStoned
20 Minute AMRAP:
5-Stones to Shoulder 150/110#
10-Squats
15-Double Unders

7:00 pm Team Trevor - Costume Party/Bring a Friend

Friday
Deadlift from Blocks 1RM

For Time:
150-Double Unders

Monday

2 Rounds For Time:

20-Box Jumps 30"

5-Muscle Ups

30-Box Jumps 24"

5-Muscle Ups

40-Box Jumps 20"

5-Muscle Ups

Tuesday

Shoulder to Overhead 5x3xAHAP

3 Minute AMRAP:

3-Power Clean 155/105#

6-Push Ups

9-Squats

Rest 1 Minute

Complete 5 more rounds for a total of 6

Add all reps together for total score

Wednesday

For Time:

21-Deadlift 225/155#

400 Meter Run

18-Deadlift 225/155#

400 Meter Run

15-Deadlift 225/155#

400 Meter Run

12-Deadlift 225/155#

400 Meter Run

*If your deadlift max is not at least 375/255# then use 60% of your current 1RM

Thursday

5 Rounds For Time:

10-Strict C2B Pull Ups

10-Alternating Pistols

20-Slam Balls 40/30#

10-Paralette Push Ups

10-OH Lunges 20/14#

Friday

Deadlift from Blocks 1RM

20 Minute AMRAP:

15-OH KBS 70/53#

Max Wall Ball 20/14# to 12' & 10' Target

*Partner WOD!  Partner completes 15 OH KBS while partner performs as many wall balls as possible.  Then the partners switch places.  WOD score is total wall balls.  This can also be done with 3 athletes with 1 partner taking a rest station in rotation. 

Monday
For Time:
400 Meter Run
30-Lateral Burpees Over Bar
30-Hang Cleans 135/95#
*10 Minute Time Cap

Tuesday
21-18-15-12-9-6-3 For Time:
HSPU
L-Pull Ups
*20 Minute Time Cap

Wednesday
"The 300"
30 Reps of each for time:
Push Press 95/65#
Russian KBS 53/35#
Double Unders
Pull Ups
Box Jumps 20/16"
Wall Ball 20/14#
SDHP 95/65#
Ring Dips
Knees 2 Elbows
Burpees
*30 Minute Time Cap

Thursday
Snatch 5 x 3

"Sandbag Thruster Fun"
For Time: 
200 Meter OH Walk 
12-Thrusters 
200 Meter OH Walk 
10-Thrusters 
200 Meter OH Walk 
8-Thrusters 
200 Meter OH Walk 
6-Thrusters 
200 Meter OH Walk 
4-Thrusters 
200 Meter OH Walk 
2-Thrusters 
Men-60# 
Ladies-40#
*15 Minute Time Cap

Friday
3" Deficit Deadlift 1RM

12 Minute AMRAP:
50-Double Unders
10-Push Ups
15-Squats

Monday
For Time:
400 Meter Run
30-Lateral Burpees Over Bar
30-Hang Cleans 135/95#
*10 Minute Time Cap

Tuesday
21-18-15-12-9-6-3 For Time:
HSPU
L-Pull Ups
*20 Minute Time Cap

Wednesday
"The 300"
30 Reps of each for time:
Push Press 95/65#
Russian KBS 53/35#
Double Unders
Pull Ups
Box Jumps 20/16"
Wall Ball 20/14#
SDHP 95/65#
Ring Dips
Knees 2 Elbows
Burpees
*30 Minute Time Cap

Thursday
Snatch 5 x 3

"Sandbag Thruster Fun"
For Time: 
200 Meter OH Walk 
12-Thrusters 
200 Meter OH Walk 
10-Thrusters 
200 Meter OH Walk 
8-Thrusters 
200 Meter OH Walk 
6-Thrusters 
200 Meter OH Walk 
4-Thrusters 
200 Meter OH Walk 
2-Thrusters 
Men-60# 
Ladies-40#
*15 Minute Time Cap

Friday
3" Deficit Deadlift 1RM

12 Minute AMRAP:
50-Double Unders
10-Push Ups
15-Squats

Monday
Ring Dip Progressions

In 12 minutes complete:

100 Double-Unders

AMRAP of…

7 Front Squats 95#/65#

25 Burpees
 

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.

Tuesday
Strength: Shoulder to Overhead
4 x 1 x 90%

5 rounds for time of:

20 KB Swings 53#/35# Russian

10 Push Press 115#/75#

Wednesday
Skill: Ring Dip Phases

For Time:
10 Rounds
10 KB Snatch (5 each arm) 53#/35#
10 Pull-ups
Immediately followed by:
400 M Run

Thursday
Strength: Snatch
4 x 1 x 90%

12 EOMOM
Every other minute beginning at 3.2.1.Go:
15 KB Swings 70#/53# overhead
For the remainder of the two minute period, complete as many muscle-ups as possible.

Score=number of muscle-ups
(Muscle-up progression is 2 for every 1 muscle up).
See this for the muscle-up progression:
http://youtu.be/D7JP8PqCffw
 

Friday 
Strength: Deadlift with chains

18 Min Time Cap:

21-18-15-12-9-6-3 of:

Wall Balls 20#/14#

Power Cleans 115#/75#

Box Jumps 24#/20#

Add one second for each uncompleted rep.