`

Friday

Warmup: 4 Rounds - not for time

50 Double Unders or Single Unders

20 Overhead Walking Lunges with OLY bar

+++++++++++++++++++++++++

Shoulder Press: 6x3 @ 75-80%

+++++++++++++++++++

5 Rounds for time:

5 Thrusters 135/95#

10 bar over burpees

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Saturday

Warmup: 21-15-9:

Calorie Row

Situps

++++++++++

30 Hang Cleans 135/95# for time

rest 10 minutes then,

"Half Jack" 

10 minute AMRAP:

10 Push Press 115/75#

10 KBS 55/35

10 Box Jumps 24/20"

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill