Monday
Deadlift
Find 3RM

B) Melissa Prieto and Laura's Bday wod
Partner/twinsies wod one works at a time except for the run (both run)

1mile run
46 Burpee box jump overs
46 Snatches 95/65
1 Mile run

Tuesday
Strict Press
5x5
Flat Ring Rows
5x5

B)6 Rounds of AMRAP 2
100m Sprint, 10 Burpees then Max Power Cleans 135/95
2 min rest in between sets
C)2 minutes of Thrusters 95/65

Wednesday
Back Squat
4x15
Wall Walks
4x3

B)18, 15, 12 of
Row
Power Snatch 95/65
one minute forced rest then....
18, 15, 12 of..
Toes to Bar &
OH Squats

Thursday
Push Jerk
5x8
Farmer Carry
5x 100m

B) 21, 15, 9
Wall Balls
Chest to Bar Pull Ups

Friday
"Linda" For time.....with proper warm up and form.
10, 9, 8 ,7, 6, 5, 4, 3, 2, 1
Deadlift 1.5BW/bw
Bench Press BW/ 3/4bw
Clean 3/4BW/ 1/2bw
B) Corework and Mobility

Saturday
Max out Saturdays.  Pick a lift and do a one rep max, max out.

B)2minutes of each movement consecutively
Thrusters 115/75
Situps
Hang Power cleans
Push Ups (HR)

 Sunday
Warm Up
4  Rounds
21 wall balls
18 KBS
15 Burpee Box Jumps

Wod I
find one Rep Max
Clean 

Wod II
Partner Wod
21 Hang Power Cleans 155/105
21 front squats
21 jerks
21 HSPU
21 Pull Ups
15 of each
then
9 of each

Wod III
Hero Wod "Schlitz"
4RFT
400m Run
4 Muscle Ups
40 Double Unders

Monday
Snatch (intermediate/adv members find 1rm)
newbies go over Snatch in detail.

B) 50 Snatches 95/65
     400m Run
     30 Situps
     20 Burpees
     10 Pull Ups

Tuesday

Front Racked Lunges
5x5each leg

E2MOM 12
200m Run
Max Back Squats  From the ground.  135/95