Monday at 6, 7, 9am and again at 4 and 6pm
Front squat, 2 reps
20 minute time limit to a 2 rep max
Post heaviest 2 rep set to chalkboard/journals and PR boards
-then-
Russians and Rowing
For time complete:
30 KB swings (32/24kg), 300m row
25 KB swings, 250m row
20 KB swings, 200m row
15 KB swings, 150m row
10 KB swings, 100m row
Post time and load to chalkboard/journals
–5pm open training hour

Tuesday at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps for time of:
100/75kg deadlift (dropping ok today)
Single DB overhead step lunge (60/45#)
Bar facing burpees
Post time and loads to chalkboard/journals
–5pm open training hour

Wednesday at 7 and 9am, 4 and 6pm
Run one mile for time (sub 2000m row)
-then-
Tabata Sets of push ups, butterfly sit ups, pull ups
-then-
Run one mile for time
Post each mile time and total reps for each movement to chalkboard/journals
–5pm open training hour

Thursday at 6, 7, 9am and again at 4 and 6pm
For time complete:
100 double unders
10 squat clean thrusters (60/45kg)
10 muscle ups
80 double unders
8 squat clean thrusters
8 muscle ups
60 double unders
6 squat clean thrusters
6 muscle ups
Post time and scaling to chalkboard/journals
–5pm open training hour

Friday at 7 and 9am, 4 and 6pm
Overhead squat, 3 reps
15 minute time limit to a heavy 3 rep set, no rack
Post heaviest 3 rep set to chalkboard/journal/PR boards
-then-
Power snatch, 1 RM
Take remaining time in the hour to work up to a heavy single
Post load to chalkboard/journal/PR boards