Training 2-1 to 2-7

Monday

OTM 12 Alternating

5 Back Squats @55-65% 1 RM
5 Strict Pull Ups

AMRAP 5 rest 1 x 2

5 DB Thruster
30 Double Under
6 Toes to Bar

Tuesday

A: Power Clean - 5 sets of 3 working on consistency
+
5 sets starting at 0:00, 3:30, 7:00, 10:30, 14:00

150m Row
10 Push Press
8 Bar Facing Burpee

Wednesday

A: Back Squat - Tough set of 5 in 5 sets
B1: Good Morning - 8 x 3
B2: KB Side Bend - 10-12 x 3
+
2 Min Hollow Hold
2 Min Side Plank/side
2 Min Reverse Plank

Thursday

2 Min Max Pull Ups
rest 30s
2 Min Max Hand Release Push Ups
rest 30s
2 Min Max T2Bar
rest 30s
2 Min Max Burpees

Row Repeats - 90s @5k pace -:05 secs x 6; rest 90s

Friday

Filthy Fifty - Capped at 40 min stopping every 5 min for 2 min 

50 each of:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday

With a Partner 

5 Min rest 2 repeat

A) Max Sled Repeats 70m
B) AMRAP Rounds of Cindy

rest 5

5 Min rest 2 repeat

Max Cals on Rower
AMRAP Rounds of:

5 NPUB
10 Wall Ball
3 Pt 70m Shuttle run