PM
snatch (90%) 3x1
rack split jerk 70%x3 75%x3 80%x3
rest 5
Metcon
5min amrap
7 thrusters (115lbs)
5 burpees
rest 3 min
2x800m run rest 90 seconds btw sets
for every second over the 1st run's time multiply that by
100m for a row to be completed directly after the 2nd run.

AM
Tabata Row
rest 3 min
Tabata Wall Ball
rest 3 min
3x9, 3x6, 3x3 chest to bar pullups rest 20 sec btw sets

PM
front squat 3x5 (75%)
snatch balance 3x5 (75%)
clean pulls 4x5 (93%)
back ext (3x15)
rest 5 min
3 rounds for time
30 power snatch 75 lbs
30 wallballs

PM
Snatch high pull+Muscle Snatch (70%) x 5
3 position snatch(floor,knee,mid-thigh)(70%)x 5
Push Jerk+Split Jerk (75%) 5x2

Farm wod (hill sprints/sandbags/kbs)

AM

6 intervals-row sprints-max effort 30 sec work/30 sec rest
rest 3 min
tabata mashup airsquats/ghd sits

PM
back squat 4x4 (75%)
push press 4x5(70%)
hanging snatch pull 5x2(90%)
rest 3 min
Metcon
5 rounds w/ 90 sec rest btw rounds
5 power cleans(135)
10 front squats
5 jerks
20 pullups

AM
Row 800m / 40 double unders
        600m / 60
        400m / 80
        200m / 100

PM
2x3 snatch high pull 100,105,110%
5x2 split jerk (warm up to first set w/ push press)
5x5 front squat (80%)
rest 5 min

"the ludus blog" great warmup wod for open posted by AJ

7k trail run- 5 min @ 95% next 5 min @ 85% next 5 min @ 75% finish at 97%.

MWOD, morning and evening



Mama Duke's Intro Training

Run 200m (2 laps around indoor track)
20 thrusters (squat then press) 10 lbs dumbell's
Run 200m
40 kettlebell swings
Run 200m
60 air squats
Run 200m

Discussion of 8 wk strength cycle.
AM
row 2 min @ 1:45/500m avg
rest 1 min
row 2 min @ 1:40/500m avg
rest 2 min
row2 min @ 1:35/500m avg
3 min

AMRAP
2 min- wall ball shots
rest 3 min
2 min-double unders(each fault counts as 5 burpees complete before rest)
rest 3 min
2 min-strict pullups


PM-TBD