Tuesday

103012
A. 5 sets of 3 Overhead Squat

B. EMOM
10 KBS
5 Ring Dips

Monday

Coolest video over the weekend:
http://optexperience.com/blog
Nate Schrader's 187 unbroken wall balls


102912

A. Build to a tough double shoulder press then:
7 sets of that double


B. 13 Min AMRAP
1 strict pull up
2 wall balls
3 strict pull ups
4 wall balls........
continue the pattern increasing by one rep each move

Friday

102612
A.5 sets:

3 squat clean moderate

3 muscle ups

 

rest 2 min

 

B.5 sets:

3 front squat moderate

10 ring dips

rest 2 min

 

5 sets:

AD sprint - 20 sec all out

rest 3 min b/t sets

 

Complete all 5 rounds of a and b before you rest

Wednesday

102412

A. Build To a tough single in the power snatch

B. 3 Power Snatch on the Min for 10 Min

C. 15 min AMRAP
3 Deficit HSPU
3 Heavy KBS
6 Deficit HSPU
6 Heavy KBS
continue the pattern........till time expires

Tuesday

A. Build to a tough double close grip bench
Do 5 sets of the double with 2 min rest

B. max effort weighted pull up

C. 10 rounds for time
   12 push ups
    12 toes to bar

Monday

102212
A. 3 front squats x3 2 min rest
Build to a tough 1 in squat clean
1 set of max effort hang cleans....75%

B. "Jackie"
1000m row
50 thrusters 45/35
30 pullps

Saturday

102012

A 50 hspu for time

B 3 rounds for time

7 muscle ups

21 kbs

C. Build to a tough 3 dead lift

5 rounds for time

5 deads

10 burpees