Tuesday
Deadlift
Work up to heavy triple (15 Minutes)

B) Amrap 20
200m Plate run 45/25
10 Power Cleans 135/95
25 yard Sled push

Wednesday
Lurong Living Challenge Wod 5
"The Equalizer"
9 Minute Amrap
12 Toes to bar/Anchored Toes to Bar/wall Sit Ups
9 Power Snatches (115/75, 75/55)///Shoulder 2 OH 45/35
6 Box Jump Overs (30/24, 24/20, 12/8)
3 Ring Muscle ups/C2B PUs/Burpee Pull Ups/Bar Facing Burpees

B) Back Squats
work up to heavy single with remainder of time

Thursday
Strict Press 5x2
Pull Ups 5x3 (Weighted when possible)

B) 4RFT
400m Run
15 Push Presses 135/95

Friday
Snatch
Work up to Heavy Snatch Balance+Over Head Squat

B) 3 Rounds
Donut shop KB Front Rack Carry 53/35
5 Squat Snatches 155/105
----1 Minute Break
2 Rounds
100m KB Front Rack Carry
10 Squat Snatches 135/95
----1:30 Minute Break
200m KB Front Rack Carry
20 Squat Snatches 115/80

Saturday
Max Out Saturday or Redo "The Equalizer" Lurong Living Wod.

B)10 rounds of
3 Strict Pull Ups
6 Kipping Push Ups
9m HS Walks/3 wall walks
12 Pistols

Monday
Power Clean
5x5

B) 3 Rounds for Time
25 Sit ups (GHD where Possible)
15 Full Cleans 135/95

Tuesday
Bench Press 5x5
Bent Over Row 5x8-12

B)200m Farmer Carry 71/53
40 Burpees
60 Squats
800m Run
1000m Row

Wednesday
Lurong Living Challenge Wod 6
TBD