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Thursday
Bench 5x8 @ 75% of 1RM with 5 DHPU after each set
After each set, each athlete will perform 5 Dead Hang Pullups (Pick the most difficult variation of pull up you have)

Sellout: 150 Pushups - 10 situps everytime the athlete breaks
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Endurance: Meet at the Box (ECC main gym) @ 6 am
4, 5 or 6 X 800 meters - Rest is equal to work or 1:1 work to rest ratio
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Friday
Skill work: 20 minutes work on one of the following:
HSPU
Pistols
Pullups
Muscle ups
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WOD: 15 - 12 - 9
Power Snatch 95/55#
Burpees
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Saturday
"Wittman"
7 Rounds for Time (FRT)
15 KBS 55/35#
15 Power Clean 95/65#
15 Box Jumps 24/20"
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Sunday
Amnesty - come make up a workout you may have missed during the week

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