Friday

Strength
Overhead Squat 5 x 2
Reps have decreased this week, try to go slightly heavier. Start around 80% of 1RM. Remember positioning and comfort in the bottom are still most important.

Conditioning
"Diane" (12 Minute time Cap)
21-15-9
Deadlift
HSPU
Level 3- 225/155
Level 2- 185/125
Level 1- A weight that lets the deadlifts be done in no more than 2 sets a round

Thursday

Skill
In 16 Minutes:
Pick 2 of the following and perform:
Either 20, 30, 40 or 50 reps of the movement in no more than 7 sets total. break these into whatever sets you find necessary to complete them (multiply rep counts x 5 for double unders, and x 2 for handstand walk distances. For pistol this is reps each side not total between the 2 legs)

Pick 2: 
Pull-Ups (C2B or standard) 
Handstand Push-Ups (Scale to Push-Ups or Dips) 
Handstand Walk 
Muscle Ups (Bar or Ring) 
T2B 
Pistols (max set ends when you have to pause, honor system with these)
D.U's

Conditioning
For Time (20 Minute Cap)
21-15-9-15-21
Burpees
C2B Pull-Ups
Box Jump Overs

Wednesday

Strength
Clean & Jerk
Every :90 x 8 Rounds perform 2 clean and jerks. Start at 80% and build if possible. Format is: Clean + Jerk, Clean + Jerk.

Conditioning
For Time: (12 Minute time Cap)
10-9-8-7-6-5-4-3-2-1
Back Squat (from the floor)
1 Rope climb after each round (3 strict pull-Ups or 5 kipping as a sub)

Level 3- 135/95
Level 2- 115/85
Level 1- A weight that allows every set to be completed without needing to drop or set the bar down. This should ideally be fast and a sub 10 minute workout. 

Tuesday

Strength
Snatch
Performed as a 10 Minute EMOM. 
Standard snatch, but the pull from the ground into the hip should take 4 seconds. Bar never stops moving but is pulled slowly up to the hip then explosively finished. Start around 75% of max snatch and attempt to build up if form allows. 

Conditioning
3 Rounds For Time: (18 Minute Time Cap)
400M Run
400/350M Row or 800/700M Bike
Rest 1 Minute between rounds

Monday

Strength
Front Squat
3 x 2 paused then 3 x 3 without a pause. Aim for these sets to be all be 5-10 Lbs heavier than last week. Starting percentage of pause doubles should be between 75-80%

Conditioning
12 Minute AMRAP:
3-6-9-12 etc
Overhead Squat 
30 DU's after each set

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for you to get through the round of 12 unbroken.