Training 1-30-17 to 2-5-17

Monday 

5 sets

3 Bar Muscle Up
30 Double Under
+
Snatch 1 RM in 10 minutes

Rest as needed

AMRAP 3 x 2; Rest 2

9 AB Cal
6 KBS 32/24
3 Burpee

Rest 4

9 Box Jump
6 Toes to Bar
3 Power Clean and Jerk 135/95

Tuesday

20 Chest to Bar Pull Up
50 Double Under
20 Chest to Bar Pull Up
+
20 Burpee Over Box
20 Assault Bike Cals
+
50 Wall Ball 20/14
Row 30 Cals
+
Easy 2k Row/100 Cal AB

Wednesday

A: Push Press - 1 OTM x 10 Building
B: Front Squat - Heavy Double
+
3 Sets
Max Unbroken Ring Dips
Rest 30s
Max Unbroken Push Ups
Rest as needed
+
3 Sets

20 V-up
60s FLR


Thursday

Rest

Friday 

A: Row - 1200m x 4; rest 3
+
4 Sets

3 Bar muscle Up
Row 350m
15 Thruster 100/70
Rest 1
+
3 Sets not for time

1 Min Side Plank/side
15 Ring Row

Saturday

A: Clean - 85% x 1 x 2
B: Deadlift - 55-65% x 5 x 10 OTM
+
21-15-9

Overhead Squat 95/65
Burpee
+
50 Wall Ball
5 Toes to Bar
30 Double Under
30 Wall Ball
10 Toes to Bar
30 Double Under
10 Wall Ball
15 Toes to bar
30 Double Under

Sunday 

Rest