Training 8-15-16 to 8-21-16

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Monday

A: Deadlift @4021 - 2-4 x 5
*Building
+
3 Sets

5 Strict Pull Up
6/side Front Rack Lunge
4 Strict Pull Up
20 Russian Twist
3 Strict Pull Up
Rest 1
+
3 Sets

6-8 Goodmorning
30 Hollow Rock
Rest 1

Tuesday

A: Push Press - 4-6 x 2, 2-4 x 2, 1-3 x 2
*Building
+
AMRAP 15

1 Turkish Get Up + 5 Single Arm Thruster (right)
1 Turkish Get Up + 5 Single Arm Thruster (left)
250m Row @consistent pace
9 No Push up Burpee

Wednesday

AMRAP 6 Rest 2

9 Thruster
7 Toes To Bar
5 Burpee
-
5 Pt 30m Shuttle Sprint
30m Farmer Carry
-
10 Cals AB
15 KBS
20 Double Under
-
Row 15 Cals
10 Push ups
6/side DB Hang Snatch
-
200m Run
20 Air Squat

Thursday

12 OTM

5, 3, 1, 5, 3, 1 Hang Power Clean
8-10 DB Bench Press

Rest 1

12 OTM

5 Heavy Thruster
8-12 Unbroken Pull Up

Rest 1

5 Push Press
25s Hollow Hold + 10s Superman

Friday

A: Front Squat @22x1 - Heavy 1-2
+
15/12 Cal Assault Bike
25 KBS
15/12 Cal Assault Bike
-
Rest 6
-
20/16 Cal Row
20 Burpee
20/16 Cal Row

Saturday

With Partner

AMRAP 6 Rest 2

Max Tire Flips
-
Max Assault Bike Calories switching every 10
-
Max Alternating 60m Sled Sprint
-
Max Wall Balls - 5 burpee penalty every time ball touches ground
-
Max 200m relay sprints

Sunday

Rest