Sunday

6 x 400 M Run

Saturday

Sectional Wod # 5

Amrap 20 minutes:

5 Power Cleans(145/100)

10 Toes to bar

15 Wall Ball(20/14)

Friday
21-15-9
Box Jump
Kettlebell Swing
SDLHP (95/65)

Thursday
7x1
Deadlift
Then...
4x5
Squat Snatch

Wednesday
5 Rounds
200 M Run
30 Double Unders
10 Ring Dips

Tuesday
3 Rounds
15 Jerks 95/65
20 Pistols

Weekly Warm Up
500 M Row
10 PVC Dislocates
10 Halos
10 Good Mornings
10 PVC Torso Rotations
2 x Rope Climbs, 10 Pistols, 5 Strict Press

Monday

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups