MONDAY

Skill:
3 rounds (no time)
20x pistols (alt leg/use bands or rig for balance if needed)
10x back extensions (GHD) OR supermen (3 sec pause at top)
5x MU (use low rings or bands to scale) OR Kipping pull-up

WOD:
"DT"
5 RFT
12x DL (155/105)
9x Hang Clean (155/105)
6x Push Jerk (155/105)
***Scale accordingly

TUESDAY

AT HOME:
10x 100m sprint (1 min rest between)

WEDNESDAY

Strength:
5 rounds of 1 time through barbell complex (squat clean-thruster-push press-push jerk)
-Ascend in weight each round
-Rest 2-3 mins between each set
-Don't let go of the barbell
-Thruster starts from bottom of squat clean

WOD:
3 min MAX reps A-KBS (1.5/1)
3 min REST
3 min MAX reps Get Ups (60/40)
3 min REST
3 min MAX reps Snatch (75/45)

THURSDAY

AT HOME:
10 RFT
5x HSPU
10x Burpees
20x Box jumps

FRIDAY

Strength:
Back Squat 2-2-2-2

WOD: (Murph is coming...)
400m Run
THEN
5 rnds of:
5x pull-ups
10x push-ups
15x squats
THEN
800m Run
THEN
5 rnds of:
5x pull-ups
10x push-ups
15x squats
THEN
400m Run