10/4/18: Thursday

Deadlifts, Clean and Jerks, and Double-unders 3 Rounds 5 Minutes on, 2 Minutes off 1 Deadlift + 1 Clean and Jerk + 15 Double-unders 2 Deadlifts + 1 Clean and Jerk + 15 Double-unders 3 Deadlifts + 1 Clean and Jerk + 15 Double-unders *continue to add 1 Deadlift every round* *pick up wherever you…

10/3/18: Wednesday

Floor Press 7×7
Floor Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps
#6: 7 reps
#7: 7 reps

3 Rounds for reps

2 Minutes at each station:

A) Bench Press (135/75)
B) Russian Kettlebell Swings (70/55)
C) Strict Press (75/55)
D) Renegade Row (50/35)

10/2/18: Tuesday

Hang Power Snatch 1×2
Hang Power Snatch for load:
#1: 2 reps

For time

400m Run  
15-12-9
Power Snatch (95/65)
Kipping Ring Dips

400m Run 
12-9-6
Power Snatch (115/75)
Strict Ring Dips

400m Run
9-6-3
Power Snatch (135/95)
Strict Ring Dips (from a muscle-up)

10/1/18: Monday

Step Up 5×20 Step Up for load: #1: 20 reps #2: 20 reps #3: 20 reps #4: 20 reps #5: 20 reps Single Leg Good Morning 5×20 Single Leg Good Morning for load: #1: 20 reps #2: 20 reps #3: 20 reps #4: 20 reps #5: 20 reps For Time 16-14-12-10-8-6-4-2  Front Rack Lunges (105/85)…