June 16-21

Monday

Heavy Lift

10-10-10-10-10
75% Backsquat

WOD

Fight Gone Bad
3rnds/1 min each ex
20# wall ball
Sumo-Deadlift-Highpull 75#
Box Jump 20"
Push Press 75#
Calorie Row

Tuesday

WOD

"Gallant"
1 mile Run 20# medball, 10#
60 Burpee Pull ups
800 Run with ball
30 Burpee pull ups
400 Run with ball
15 burpee pull ups

Wednesday

Heavy Lift

5-5-5-5
Cleans 80%

WOD

21-12-9
Deadlift 315/180/160/150
30" box jumps

Friday

Heavy lifting

3-3-3-3-3-3-3
Strict Press 90%

 WOD

"Omar"
Thruster 10 95/65
Burpee 15
Thruster 20 95/65
Burpee 25
Thruster 30 95/65
Burpee 35

Saturday

3 OHS
7 min amrap increasing weight but 10LB each set.  Start low enough you can get some good rounds in

30 Min GOAT practice