Oct 6th- 12th

Monday
 off

Tuesday
AM: 14:56 -
5 rounds moderate effort
400 meter run
1 min FLR on Rings

PM:
A. Back Squat @ 20x1, work to a tough set of 3- 365
B. High Hang Snatch, work to a heavy single- 235
C. Hang Clean. Split Jerk 2.2 OTM for 10 min,- 185x2, 195x2, 205x2, 215x2, 225x2 
start  @ 185, add as you go

Wednesday- 2:54, 2:58, 2:52
AM:
for time: @ high effort
10 box jump overs
10 toes to bar
50 double unders
10 box jump overs
10 C2B pull ups
50 double under
rest = work x 3 sets

PM:
10 sec AD sprints< rest 1:50 x 6 sets- Cals per set: 14, 13, 14, 14, 13, 14
+
20 AD sprints, rest 2:40 x 6 sets: 22, 22, 16(foot slipped off the the bike), 19, 18, 15 
+ * i start peddling bike prior and star the clock a second before, because i didnt destroy the airdyne anymore
weighted back extension 8-10 reps x 3 sets-

Thursday
off

Friday
AM:
5 sets @ high effort: 1st set: 25 / 20 cals / 250m /20 cals
1 min burpees-  2nd set: 25/ 20/ 240/ 17
1 min airdyne,  3rd set: 23/ 19/ 230/ 19 
1 min row        4th set: 24/ 18/ 230/ 18
1 min airdyne   5th set: 25/ 20/ 240/ 19 
rest 4 mins x 5 sets

PM:
A. front squat @ 20x1, work to  a tough set of 3- 305
B. high hang clean. front squat 1.3, work to a tough set- 285, 305 ( didnt front squat cause i got excited  and dumped the bar) 310( failed the last front squat
C. 15 squat snatches for time @ 95#, rest 2 mins x 5 sets- :50, 1:00, 1:03, 1:14, 

Saturday

10 min AMRAP- 5 rounds + 30 reps 
10 deadlifts @ 165
15 box jumps 24"
30 double unders

rest 10 mins

10 min AMRAP- 5 rounds + 1rep
10 wall balls
10 hang power cleans @ 155
5 ring muscle ups

Sunday