Training 5-9-16 to 5-15-16

Monday

A: Deadlift @32x1 - 4-6 x 4; rest 2-3
*building to a heavy set
B1: Single Leg DB Deadlift - 6-8/side x 4; rest 1
B2: Waiter Walk - 50m/side x 4; rest 1
+
AMRAP 10

Single Arm Farmer Walk 100m/side
30 Mountain Climber

Tuesday

A: Bench Press @31x1 - 4-6 x 4; rest 2-3
*building
+
4 Sets @high pace
10 Pull Ups
200m Run
12 Thruster
250m Row
15 Push ups
35 Double Under
Rest 2

Wednesday

6 sets @consistent pacing

15 box jump
200m Sandbag Run
250m Row
25 Squats
Run 400m
Rest 2

Thursday

A: Hang Power Clean + Power Clean - (2+1) x 8 OTM
B: Front Squat - 60-65% 5 x 8 OTM
+

2 sets all out

5 Pt shuttle Sprint
15 KBS
4 Pt shuttle sprint
12 KBS
3 Pt Shuttle Sprint
9 KBS
Rest 8

*don’t drop kettlebells

Friday

A: Push Press w/2 sec pause in dip - 4-6 x 5; rest 2
*building
+
4 Sets @high pace
10 NPUB
10 DB Snatch/Side
10 Toes to Bar
Rest 1 

Saturday

Groups of 3, rest 2 between stations

10 Min 

200m Sandbang Sprint
Max Tire Flip (sub sled push)
Rest

10 Min

60m Sled Sprint
AMRAP 5 Pullups 5 Burpee
Rest

10 Min
Row 20 Cals
AMRAP 10 Mountain Climber 10 Squats
Rest