Week of September 29-October 4, 2014

Monday
Skill: Ring Dip Phases

15 Min AMRAP
6 Ring Dips
12 Pullups
18 Box Jumps (24/20)

Tuesday
Strength: Shoulder to Overhead
4 x 1 x 85%
4 x 2 x 85%

3 rounds:
60 double unders
30 Wallballs 20#/14#
20 Ground to Overhead 135#/95#

Wednesday
Skill: Ring Dip Phases

For Time:
Run 800m
20 Hang Clean to Thrusters 95#/65#
Run 400m
10 Hang Clean to Thrusters 115#/85#
Run 800m

Thursday
Strength: Snatch
4 x 1 x 85%
4 x 2 x 85%

Strongman Fight Gone Bad
Tire Flips 400/300
KB Swings 70/53
Prowler Sprint 205
Axle Cleans 115/75
Slam Balls 40/30
 

Friday 
Strength: Deadlift from pins

7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU

Rest 5 Min

7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols

*On the pistols each leg will be considered a rep.