10/16/18: Tuesday

Push Press 10×5 EMOM x 10 Push Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 5 reps #7: 5 reps #8: 5 reps #9: 5 reps #10: 5 reps 5 Rounds for Reps 2 Minutes of Rowing for Calories 2 Minute AMRAP 10 Plyo…

10/15/18: Monday

Back Squat 5×10
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

Hip Thrust 5×10

*After each set of back squats*
10 Minute AMRAP
5 Bar Muscle-Ups (if you do not have muscle-ups, perform 15 Ring Dips)
10 Overhead Squats (95/65)
25 Double-unders

10/12/18: Friday

4 Rounds for reps
:30 Max Rep Deficit Strict HSPU (45s/25s)
:30 Rest
:30 Max Rep Kipping Deficit HSPU
1:00 Rest
21-15-9
Power Snatch (115/75)

Handstand Push-up

*400m Run after each round*

10/11/10: Thursday

Front Squat 1×1
Work up to a heavy single front squat but avoid failure

Front Squat for load:
#1: 1 rep

10 Minute EMOM

3 Front Squats (70-80% of Heavy Single)

For time

50 Calorie Row
50 Toes to bar
50 Wall-balls