Mon 10/6

A. 5:00 pistol squat practice/build to a tough weighted pistol

B. 1 & 1/4 front squat, 4x3, 2:00 rest between sets

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4 sets for even times:

10 toes to bar

12 wall ball

200 meter run

:90 rest between sets

Fri 10/3

A. Max out Friday

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For time:

15-12-9

Shoulder to overhead (75/115)

HSPU

Thurs 10/2

A. Overhead squat, build to a 3RM in 15:00

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AMRAP in 3:00

6 hang power cleans (65/95)

8 HR Push ups

10 KB swings

:60 rest

x4

after the rest, pick up where you left off in the previous set

Wed Oct 1

A. Shoulder Press, build to a 1RM in 12:00

B. Back squat, 5x2 @70%, begin a set every :60

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AMRAP in 10:00

10 thrusters (65/95)

10 burpee pull ups

400 meter run

Tues 9/30

A. 5:00 HSPU practice

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EMOM for 10:00

evens- 5 TNG deadlifts @60% of max

odds- 7 ring dips

5:00 rest

EMOM for 10:00

evens- 3 hang power snatch, 75/115

odds- 30 double unders 

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not for time:

40 hollow rocks