MONDAY 

Front Squat  5 x 5 

5 Rounds For Time
3 x Clean Grip Deadlift (205/125) 
2 x Squat Cleans
1 x Push Jerk
:30 second Recovery

TUESDAY


3 x Super Set:
Flat Bench Press 10 x Close Grip + 10 x Conventional Grip + 10 x Wide Grip (95-135lbs being the heaviest)
Seated Rows w/ a Band x 20 reps 

"Angie"
For Time:
100 x Pull-Ups
100 x Push-Ups
100 x Sit-Ups
100 x Air Squats

WEDNESDAY

Back Squat 3 - 3 - 2 - 2 - 1 - 1 - 1 (Work up to a heavy single for the day.  Ideally 90% or More of your most recent 1 rep max.)

For Time:
1 x Power Clean (195/110)
25 x Ring Dips or Close Grip Push-Ups
2 x Power Cleans
20 x Ring Dips or Push-Ups
3 x Power Cleans
15 x Ring Dips or Push-Ups
4 x Power Cleans
10 x Ring Dips or Push-Ups
5 x Power Cleans
5 x Ring Dips or Push-Ups

THURSDAY 

12 min EMOM of:
2 x Snatch Grip Deadlifts + 1 x Snatch
(Add weight every 3 minutes IF YOU MAKE EVERY SNATCH...if you MISS, DO NOT ADD!!!)

For Time:
Row 400m
21 x Front Squats (135/95)
Row 400m
15 x Front Squats
Row 400m
9 x Front Squats 

FRIDAY 


 Scotts Press 3 x 5 

Burgener Warm-Up w/ empty barbell

Snatch Balance 5 x 5

 

SATURDAY 

Push Press 4 x 12 

20 min AMRAP
3 x Banded Deadlifts (Clean Grip) (155/95 + Blue or Red Band)
4 x Handstand Push-Ups or Pike Push-Ups

SUNDAY

Partner WOD
2 Rounds For Time
Run 400m AS A TEAM, Carrying a KB (53/35) and a Medicine Ball (20lbs/14lbs)
Then, 
Complete
100 Russian Kettlebell Swings + 100 Wall Ball Shots 

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