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Monday:

Preview-

 40 Wallballs for time 20/14#

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Strength-

Over head Squat: 8x3 @ 75%

WOD-

7 Rounds for time:

5 Kettlebell Squats

10 kettlebell Lunges

15 Kettlebell Swings

Sellout-

3 minute max rep burpees

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Cashout-

OTM x 10 minutes - 3 Deadlifts 315/185#

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Tuesday:

Preview-

Box Squat 6 x 3, increase load

4 x walkabout (walkabout = 110-125% of backsquat weight being

taken off rack- walk back 2 steps and hold for 7-10 seconds and

walk back. You should use a belt & you must be warmed up!!!

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Strength-

shoulder press 3 x 3

push press 3 x 2

jerk 3 x 1 max load

WOD-

6 x 1 min. on 1 min off of:

lateral box jumps- up and over, 20/16"

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Cash-Out-

100 overhead walking lunges- not for time

(self regulated weight and rest)

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Endurance @ 6am @ ECC:

30 minute amrap:

run to bridge, medball suicide, 20 double unders

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Wednesday:

Buy-In-

4 x 12 ring pushups

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Preview-

5 x complex:

3 power snatches

3 hang snatches

3 overhead squats

-self regulated rest

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Strength-

Hang Squat Cleans-

1 x 5, 1 x 4, 1 x 3, 1 x 2, 3 x 1

*end with max load

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Cash-Out-

on the minute x 8 of:

3 front squats @ body weight