1774:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 BB good mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

1773:

1773: Thursday 12/7
wod: FT
1000 m run
then 10 rounds of:
3 power cleans 155/110
6 HSPU
9 pull ups
1000 m run

1772:

1772: Wednesday 12/6
STRENGTH: b. press 3 3 2 2 1 1
wod: amrap 12
7 hang power snatch 95/65
7 KTE
7 burpees
rest 5 minutes
1 mi run – no measure

1772:

1771: Tuesday 12/5
STRENGTH/BB Conditioning
Every 3 minutes perform the following:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Focus on touch n go and stay connected to the barbell till the split jerk is complete.

Finisher: Tabata one full round of each of the following exercises.
DU
kb swing
burpee

1770:

1770: Monday 12/4
STRENGTH: b. squat 6×2 Tempo – 2111
wod: amrap 20
8 box jumps
10 wall balls
8 renegade rows 40/30
10 T2B
row 20/14 cal or run 350 m

1768:

1768: Friday 12/1
wod: for time
1000 m run
25 thrusters 95/65 (no ghost rides)
25 over the bar burpees
25 hang power cleans 125/85
25 DL 215/155 – must perform 5 OTBB after every 5 reps.
1000 m run