Monday

Stiff leg deadlift – MAX BOR
5×5+max
WOD
Pairs Relay – 4 rounds each
25 Double unders
20 Wall balls
15 toes to bar
Partners must complete 1 round each then swap.
Tuesday
8 x Ohs + snatch balance from toes
30 front squats
25 Cleans
20 Push press
15 Cleans
10 Back squats
5 Cleans
RX 50/30 kg
Wednesday
Shoulder mobility:
5 x 10m HS walk
SC1 5 x 1m walk into wall
SC2 10 x shoulder taps
SC3 3 x wall walks
3 Sets of 3 Strict muscle ups
WOD 2
2 rounds
50 KB Swings
50 KB Lunges
25 HSPU
RX 24/16kg
Thursday
Snatch, just bar emotm x 10
Clean +jerk(must be split), just bar emotm x 10
WOD: 3 Rounds
25 Press ups
25 Box jumps
Run 400m
Friday
100 Rounds for time:
1 Muscle up
2 Snatch (@ 50% 1rm)
3 Burpees
45 Minute Time cap
Scaled:
Muscle up = strict chest to bar pull up
Saturday
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am Class
5 x 3 Climbing Front squats
HERO WOD Severin
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.