Monday

STRENGTH
3 sets: 
Strict Press x 4-6 reps
Rest 60 seconds
DB Walking Lunge x 20 steps
Rest 60 seconds

CONDITIONING
10 minute AMRAP: 
10 Pull-Ups
20 Push Press (65/45) 
30 Kettlebell Swings (53/35) 
* compare to 8/31/15

Tuesday 

SKILL
Hang Power Clean

CONDITIONING
4 rounds for time: 
30 Double-Unders
15 Hang Power Cleans (135/95) 
15 Wall Balls (20/14)
*compare to 9/1/15

Wednesday 

STRENGTH
Sumo Deadlift 3 Rep Max

CONDITIONING
EMOM x 8 min:
8 Sumo Deadlifts (50%)
4 Toes-through-Rings / Toes-To-Bar

Thursday

MOBILITY
10 min coach's choice

CONDITIONING
3 Rounds For Max Reps:
60 sec Row for Cal
60 sec Rest
60 sec Russian KB Swings (62/44)
60 sec Rest
60 sec Sit-Ups
60 sec Rest
60 sec Burpees
60 sec Rest

Friday

"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Saturday

TBD