10/22/18: Monday

American Dream
20 Minute AMRAP

1 Power Clean (205/145)

1 Muscle-up

2 Power Clean

2 Muscle-up

*continue adding 1 rep per round*

*if you don’t do muscle-ups, 2x pull-ups*

Power Clean 1×1

In 10 minutes, find a 1RM for the day

Power Clean for load:
#1: 1 rep

10/20/18: Saturday

9am Oly

10am Wod

Partner WOD
With a 40 minute running clock,

0:00-10:00 Row for Calories (switch as needed)

10:00-15:00 Rest

15:00-20:00 Max Rep Bench Press (135/75)

20:00-25:00 Max Rep Strict Pull-ups

25:00-30:00 Rest

30:00-40:00 Row for Calories

10/17/18: Wednesday

Sumo Deadlift 1×1 Heavy single with perfect form, not a true max Sumo Deadlift for load: #1: 1 rep Deadlift Myo-Reps Conventional Deadlift @ ~50% of Heavy Single *Use a weight that allows touch and go reps and perfect form* 20 Reps Rest 15 Seconds 5 Reps Rest 15 Seconds 5 Reps Rest 15 Seconds…