Training 1-4 to 1-10

Monday 1-4-16

A1: Pause Front Squat @22x1 + Front Squat - (1+3) x 4 sets
+
8 OTM

5 burpee + 10 Russian kbs

Rest 1

10 min CAP

30-20-10-30 Wall Ball
30 Double Under Double Under
15 Sit ups

Tuesday

A: Power Jerk - 3 x 8 OTM
+
3 sets matching times

15 box jump w/step
10 NPUB
5 power clean and jerk
250m row
Rest 1

Wednesday

A: DB Bench Press - 12, 8, 6, 6, 6 x 5; RAN

3 sets NFT

Strict pull Up - 5-8 x 3
DB Row - 5, 5, 5 building
Windmill - 5/side x 3
Wtd Hanging  Leg Raise - 10 x 3

Thursday

A: Turkish Get Up - 25/side
+
9 Min AMRAP

25 Double Under
6 KB Snatch/side
9 Toes to Bar

Rest 2

10 Min CAP

500m row
50 Burpee
30 Pull Ups

Friday 

AMRAP 10
10 Push Press
10 KBS
30 Double Unders
rest 2

AMRAP 10
5 Pull Up
10 Pushup
15 Squat
Rest 2

AMRAP 10
200m run
12 Overhead Walking Lunge
rest 2

Saturday

With Partner 

AMRAP 5 rest 1 for 2 sets

1) Sled - 70m
2) AMRAP - 5 Pushup 10 Squat

1) Row 20 Cals
2) AMRAP Stone to Shoulder

1) 200m Run
2) 5 Pulll up + 5 DB step up/side