Monday 

STRENGTH
Bench Press
Barbell Bicep Curls
12, 9, 6, 3

CONDITIONING
"Riesling"
9 min Ladder:
1 Toes-To-Bar
1 Box Jump (24/20)
1 Air Squat
2 Toes-To-Bar
2 Box Jumps
2 Air Squats
3-3-3, 4-4-4, 5-5-5, etc. 

Tuesday 

STRENGTH
Back Squat
12, 9, 6, 3

CONDITIONING
"Cabernet"
21-18-15-12-9 reps for time:
KB Swings (53/35)
Medicine Ball Sit-Ups (20/14)

Wednesday 

STRENGTH
Strict Pull-Ups
12, 9, 6, 3

CONDITIONING
"Clean Hands"
For time: 
25 Shoulder Presses (Pick load: Barbell, KBs, or DBs)
25 Burpees
25 Push Presses (same load) 
25 Burpees
25 Push Jerks

Thursday 

STRENGTH
Every 2 min x 10 min:
Goblet Box Step-Ups x 6 steps
Jumping Lunges x 6
Rest

CONDITIONING
"Long Cycle"
10 min AMRAP:
KB Snatch (53/35)

Friday 

MOBILITY
Forearms & Hamstrings

CONDITIONING
"Helen"
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups
*compare to 11/18/15

Saturday 

TBD