The Week before the week when the holidays begin

Monday
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

B) Work up to Heavy Double of the "Bear Complex"

Tuesday
Clean & Jerk
Work up to Heavy Double

B)Complete Sequence 4 times (each movements max reps)
Min 1: Burpees over bar
Min 2: Rest
Min 3: Clean & Jerk 60-70% of your 2 rep max
Min 4: Rest
Min 5: Sit Ups/GHD advanced

Wednesday
Deadlift 5x10
Ring Push Ups 5x5-10

B)Team/partner Relay
3 RFT
500m Row
200m Plate run 45/25
20 American KB Swing 53/35

Thursday
Not 4 time
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)

B)9-15-21
OH Squats
Pull Ups
Friday
Back Squats (3-5 sec pause and 2-3 sec tempo)
5x3
Ham String Curls with Bands
4x10
B)Pat Sherwood Linchpin test #10
5RFT
15 Wall Balls20/14
15 Power Cleans 95/65

Saturday
Max out Saturday

B) 4 Rounds for time
4 PowerCleans 185/110
4 Front Squats
4 Shoulder to Over head

Sunday
Open Gym 930a-1130/
But a wod will be posted on the mirror tbd