Training 10-12-15 to 10-18-15

Monday (10-12-15)

A: Back Squat @30x1 - Heavy 4; RAN
B: DB Lunge - 3-4/leg x 4; rest 2
C1: Good Morning @2111 - 4-6 x 4; rest 15s
C2: DB Row @20x1- 4-6 x 4; rest 60s
*Small build from 6 reps to 4 on DB rows

Tuesday

A: Ring Dip x 30; 7 min cap
*Sub DB Bench Press 30 reps @20x1
+
AMRAP 10

5 Pull Ups
10 Push ups
15 Squats

 Rest 5

5 Rds w/10 Minute Cap

5 Deadlift
10 Front Squat
5 Push Press
5 No Push up Burpee

Wednesday

A: Deadlift @52x1 - 2 x 5; rest 2-3 min
*15 DB Ext Rotation between working sets
+
Alternate OTM x 14
1) In 40s: 100m Run + max double unders
2) 7 Thruster w/bar

Thursday

5 sets 

3 TnG Power Snatch
3 burpee
30s  max cal on rower
rest 4:00
*match overall time and cals each round
*keep time under 60s

Friday

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

100m Waiter Walk/Hand
18 Sandbag Clean
18 Toes to Bar
18 Box Jump w/step down

Saturday

“Fight Gone Bad”

Sunday

Rest