August 26 - 31

Monday

Push Press work up to 1RM

WOD: 5 RFT

400m run

20 wallballs

20 KBS

Tuesday

E2MOM 10 rounds

1 Power Clean

WOD: For Time

15 power clean @ 155/105

30 ring dips

10 power clean 

20 ring dips

5 power clean

10 ring dips

Wednesday

Back Squat

5 @ 60-70%

3 @ 75-80%

1 @ 85-90%

then 10 min

E2MOM 

back squat 1 @ 95%

WOD 3RFT

400m row

20 alt DB snatch @ 50/35

80 ft. single arm DB walking overhead lunge

Thursday

WOD: AMRAP 8 min

20 cal row 

15 C2B

4 min rest

AMRAP 8 min 

30 DU

12 Wallballs

4 min rest

AMRAP 8 min

20/15 cal bike

10 burpee

Friday

Deadlift 3 x 5

between each set, practice 20-30 sec HS hold

WOD: 'Diane' 21-15-9

deadlift @ 225/155

HSPU

then 

E2MOM 18 min

6 barbell hip thrust

30 band pull-apart

L sit (60 sec cumulative)