Monday


Mobility
A.  30 seconds ea leg 2x hip external rotation w/flexion
B. 1 min each arm Banded Lateral Opener
Back Squat  65%x5, 75%x5, 85%xMax Reps
WOD
"DT" with rest
5RFT
12xDL, 9xHang Power Clean, 6x jerk (155:105)
1min rest

Tuesday


Mobility
A. 3 x 15sec Bootstrappers
B. Achilles KB Smash one min ea Leg 2x
WOD
"Small"
2 RFT
Row 1000m
50x Burpees
50x Box Jumps
Run 800m

Wednesday


Mobility
A. Barbell Shoulder Smash 1 min ea shoulder 2x
B. Couch stretch 2 min right, 2 min left
Bench Press  65%x5, 75%x5, 85%xMax Reps
WOD
8min AMRAP
-Handstand Push-Up OR Pike Push Up OR Hand release Push-ups
-Hang Snatch From just Below The Knee(135:95)
Rep scheme - 
3 HSPU/3 Snatch
6 HSPU/3 Snatch
9 HSPU/3 Snatch
12 HSPU/6 Snatch
15 HSPU/6 Snatch
18 HSPU/6 Snatch
21 HSPU/9 Snatch
Etc...

Thursday


Mobility
A. Banded Deadlifts 3 x 5 @40-50%
B. 2 min Frog sit (feet on wall) go as wide as possible , act as if you were in the bottom of a squat
Deadlift 65%x5, 75%x5, 85%xMax Reps
WOD
CrossFit Open WOD 14.3
8min AMRAP
135/95 Deadlift x 10
Box Jumps x 15
185/135 Deadlift x 15
Box Jumps x 15
225/155 Deadlift x 20
Box Jumps x 15
275/185 Deadlift x 25
Box Jumps x 15
315/205 Deadlift x 30
Box Jumps x 15
365/225 Deadlift x 35
Box Jumps x 15

Friday


Open Gym
Accessory
5x10 @60% 1RM on the lift you most want to improve. 
5 Supersets of 10 Bent Barbell Rows from you + 10 Romanian Deadlifts 

Saturday


Mobility
A. Banded Lateral Opener 1 min ea arm 2x
B. Tricep Extension Barbell Smash 1 min each arm  2x
Shoulder Press 65%x5, 75%x5, 85%xMax Reps
WOD
5 RFT
Thrusters x 9 (155:105)
Knees to Elbows x 9 (or Tuck Crunches w/2 sec pause in crunch position )
post WOD-
1 Super Set
Max reps Palms Up Yates row {pull. From. The. Lats. . .} (5sec UP/5sec DOWN cadence) + Max Reps 5 seconds down/5 seconds up on Push Ups 

Sunday


Mobility
A. 2 min ea side Overhead Distraction w/ Band
B. 1 min ea arm banded lateral opener 2x
8min EMOM
3 x Push Jerk or Push Press - Goal is work up to a heavy triple in the last minute
Partner WOD
"I do Lynn ... Then you do Lynn" 
One person works at a time
5 rounds Each Athlete
Score is TOTAL reps as a TEAM but record each individual score in notes.
Each Super Set :
- Max Bench Press Reps at Body Weight
- Max Strict Pull-Ups

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