102121

Warm Ups

Step Downs x10x2
Chins x4x2
Asymmetrical Calf Raise x10

Rigirt Clean 95x3, 115x3x3
Power Clean 115x3, 165x2x2
Clean 165x2, 185x1x2
Snatch 45x3x2, 95x3, 125x2x2
BB Forward Lunge 75x3x3
DB 2-Phase BOR 40x6x3
RVS Deadmill 12:00

Good Stretch

102021

Runner's Stretch
Ankle Crush
Squat Stretch

Handstands x:24x3
Step Downs 20"x3x3
HS Cart Outs x2x2
Heels Over Head Staddle x:18x2
3 Rounds
2 Cartwheels
1 Kipping HSPU
2 MDPUs

Tumble Over Shoulder x10es
Shoulder Stand :06x3x3
5 Rounds
Incline BB BP 165x4x4, 95x20
W-Bar Curl 65x6x5
Low Row 145x6x4

101821

2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Toeing Arm Circles x10
Handstands x3

HdS Room x 00:20x2
HdS + Straddle Pike x1 Slow Eccentric x3
HdS + Straddle to Swivel x3
Superset A:
Push Sled 235Lbx20'x2, 345x20'x2
Boxer Skip x10es x4
Superset B:
Pull Sled 235x20'x2
Boxer Skip x10es x2
Superset C:
Seated DB Shrug 70x10x3
Mid Trap "Ys" x10x3

101621

Warm Ups
Bottoms Up KB Walks 15Lbs x30'x3
DB 2-Phase BOR 45x5x2
Chins x3x3

Rigirt Clean 95x3x3
Power Clean 115x3, 145x2, 165x2x3
Power Snatch 95x3, 115x2x2
Front Squat 135x3, 185x3, 205x2x2
DB Curl 40x8x4
RVS Deadmill x 05:00
Sprint 7mph 00:15-20x5

101521

Rope
4 Rounds
Rope Skips 50+50 +50+50
Boxer Skip x20es

Drop to Push Ups (to 4") x10x4

101421

Walk 1.69 Miles
Pull Ups x2x6
14" Step Downs x3x3

101321

Upper body
Kipping HSPU x1x6
BOSU Surf x:18 x6
Dips x2x6
Run Mile Treadmill 10:08

101121

Warm Ups:
2 Rounds
Toeing Arm Circles x15
Ankle Crush
Runner's Stretch
Gymnastics:
Handstands :18x2
HS Cart Outs x2x2
Cartwheel x3L, x3R
Side Step Ups 20"x6x4
Eccentric Chin Ups (5 counts - top, to 90, at 90, to hang) x3x2
Mains:
Rack Jerk 46x3, 135x3, 165x2, 185x2x2
Pause Jerk 135x3!
Hang Split Snatch 75x3, 95x2x2
Snatch 95x4, 125x2c2 (clumsy)
Conditioning:
Dude Squats (supported) x7x3
Low Row 125x7, 145x7, 170x7x2

101121

Warm Ups:
2 Rounds
Toeing Arm Circles x15
Ankle Crush
Runner's Stretch
Gymnastics:
Handstands :18x2
HS Cart Outs x2x2
Cartwheel x3L, x3R
Side Step Ups 20"x6x4
Eccentric Chin Ups (5 counts - top, to 90, at 90, to hang) x3x2
Mains:
Rack Jerk 46x3, 135x3, 165x2, 185x2x2
Pause Jerk 135x3!
Hang Split Snatch 75x3, 95x2x2
Snatch 95x4, 125x2c2 (clumsy)
Conditioning:
Dude Squats (supported) x7x3
Low Row 125x7, 145x7, 170x7x2

100821

Warm Ups Long Stretch 

Asymmetrical Calf Raise x10x2

Asym Soleus Raise x10x2

Neck Bridge Rocks x10x2

Neck Bridge Lateral Rocks x10x2

Straddle - Shoulder - Back 

VSBs x5x5 (broken up for accuracy 4+1, 2+2+1 etc)

HdS 

HdS 

HdS 

Incline BB BP 155x4x4

Rope Tri Ext 

100421

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Single Arm Circles
Straddle Stretch

Roll Over Shoulder x6es x2
Shoulder Freeze x3es x2
Breaths x10
Full Rotation x10x2

BK Rigirt Clean 75Lbs x4, 95x4, 115x4x2
Power Clean 115x3, 135x3, 155x3x2
Low Cable Row (next 3 mon5hs narrow)125x10, 145x10, 155x10x2
DB Farmer's Walk 80Lbs x60'x4

Standing Quad Stretch
Samson Stretch

100321

Runner's Stretch
Ankle Crush

Run 1.5 Miles Outside
Avg pace 10:18

101321

RVS Deadmill 6 min x.6mph
Eccentric Chins :03x3x4
Split Jerk 115x3, 165x3, 185x2x2
Split Snatch 45x4, 65x4, 95x2x2
BB Lunge to 65x3es x3

HS Cart Outs x2x3