Monday
Strength
5 Sets, Every 1:15
3 Thrusters
5 Sets, Every 1:15
2 Squat Clean + 1 Jerk
Conditioning
15-12-9-6-3
Thruster 95/65
Bar Facing Burpee
Tuesday
Strength
3 Sets, Every 3:00 Complete
16 Barbell Front Rack Reverse Lunge
8 Strict Pull-Ups, ahap
ring muscle-up option scale up
Conditioning
18 Minutes, Every 3:00
3 Deadlift, build to heavy
6 Toes to Bar
16 Lateral Hurdle Jump-Overs
Wednesday
Strength
3 Sets, Every 2:30 Complete
5ea Single Arm Snatch w/ Slow Eccentric Press
0:25ea Weighted Side Plank
Conditioning
15:00 As Many Rounds as Possible
32 Double Unders
16 Single Arm Snatch 50/35
4 Wall Walks
Thursday
Conditioning
25 Minutes, As Many Rounds as Possible
400 Meter Row
30 Single Dumbbell Step-Ups (50/35)
20 Walking Lunges
10 Push-Ups
5 Pull-Ups / Ring Rows
Friday
Conditioning
CrossFit Open 15.1
9:00 As Many Rounds as Possible
15 Toes to Bar
10 Deadlift 115/75
5 Power Snatch
THEN
6:00 to establish
1 Rep Max Clean & Jerk
Saturday
Conditioning
5 Rounds
400 Meter Run / Row
3 Rope Climbs
20 DBall Cleans 100/70
Sunday
Conditioning
Partner I Go, You Go
5 Rounds each
12/10 Calorie Bike
Partner I Go, You Go
5 Rounds each
18/15 Calorie Row
Partner I Go, You Go
5 Rounds each
10 Burpees over the Rower