Training 9-28-15 to 10-4-15

Monday

A: Back Squat @30x1 - Heavy 5; RAN
B: DB Lunge - 3-5/leg x 4; rest 2
C1: Good Morning @3211 - 4-6 x 4; rest 15s
C2: DB Row @20x2- 4-6 x 4; rest 60s

Tuesday

A: Wtd Ring Dip @21x1 - 3-5 x 5; rest 2
*Sub Bench Press w/bar heavy 2-3 x 5
+
AMRAP 15

7 Toes to Bar
9 OHS
12 No Push Up Burpee

Wednesday

A: Deadlift @52x1 - 2-3 x 5; rest 2-3 min
*15 DB Ext Rotation between working sets
+
Alternate OTM x 12

1) In 30s - 5 Strict Pull Up + Max Double Under
2). 15 Unbroken KBS

Thursday

5 sets

3 Hang Power Clean + 3 Shoulder to Overhead
20s max cal on rower
rest 4:00
*match overall time and cals each round

Friday

A: Push Press w/2 sec pause in dip - 80-85% RPE x 3-5 x 4; rest 2-3
+
4 RFT

18 Wall Ball
10 OH Walking Lunge w/plate
38 Double Under

Saturday

AMRAP 15

6 Burpee Box Jump Over
6 DB Front Squat
200m Run
35m Farmer Carry
*work to create steady pace

Rest 8

3 Min each

10 KBS + 10 Push Ups
30 Double under + 15 Sit Ups
3 DB Step Up/leg + 100m run
15 squats + 7 No Push Up burpee

400m Run and done

Sunday

Rest