Monday

Warm Up

10 squats
200 run
10 squats
200 run

Heavy lift

This is a five week challenge begin at 50% of your max if you complete with no breaks add 5-10% next week
3x20 Back squats Begin a new set every 5 minutes
goal is unbroken sets of 20

WOD

4 rnds
400 run
5 burpee muscle ups

Tuesday

Warm-up

10 med ball cleans
10 sum deadlift highpulls
10 box jumps

Heavy Lift

3-3-3-3-3
Clean Pull (use heavy weight and build)

WOD

5 rnds
6 clean and jerk 135/95
6 muscle ups or 6 pull ups and 6 dips
  
50 burpees for time

Wednesday

Warm-up

800 run
20 wall balls

Heavy lift

10 min on the minute
6 squat cleans

WOD

"kelly"
400 m run
30 box jumps 24"/20"
30 wall balls 20/14

Friday

Warm-up

10 push ups
5 squats 50%
10 push Up
10 squats at 50 %
Build to squat

Heavy lift 

Find 1 rep max squat or do
5 sets of 3 at challenging weight if new

WOD

TEAMS OF TWO
1 mile run (400m switch)
100 pull ups (5 each)
100 wall balls (10 each)
100 burpees ( 1 each)
1 mile run (400m)

Sat

Warm up 

20 minutes choose two skills to work on

Heavy lift

20 min to build to heavy 1 rep snatch

WOD 

12 min
10 Power clean
100 m row
10 power cleans
200 m row
10 power cleans
300 m row
10 power cleans
400 m row
10 power cleans
500 meter row
10 power cleans
600 m row

Weights
Novice 80/55
intermediate 135/105
RX 155/120