June 23-27

Monday

Heavy Lift

EMOM 10 min
5 Back squat
Men 255
Woman 135 Change weights and or number if needed

WOD

5 RNDS
10 HSPU
10 Pistols
15 Pull ups
12 Deadlifts
9 Hang Cleans
6 Push jerk

Men 155
Woman 95

Tuesday

Heavy Lift

2-2-2-2-2-2-2 Front Squat 80%
1-1-1 Front squat 90%

 WOD

50 wall balls
25 deadlifts 225/135
50 wall balls
Stop every minute and do 5 burpees

Wed

Heavy Lift

1-1-1-1-1-1-1-1-1-1 Snatch Balance

WOD

4 Rnds
400 Run
24 Backsquats
24 Push Jerks

Friday

Heavy Lift

5-5-3-3-2-2-1-1-1
Deadlifts

 WOD

10 rnds
3 weighted pull ups 45#
5 strict pull ups.
7 kipping pull ups

Saturady

Heavy Lift

Find 1 rep Bench press

WOD

20 min AMRAP
5 thruster
7 hang cleans
10 Sumo-deadlift Highpulls

95/65