For time:
Row 500m
35 Wall Balls
Row 500m
25 Wall Balls
Row 500m
15 Wall Balls
Row 500m

A. Deadlift @ 11X1 - use 50% of your 1RM for ALL sets, 2 reps x 12 sets, 45 sec
B. Hang Power Snatch, 5-5-5, 180 sec
C. 21-15-9 rep rds for time:
Power Snatch @ 60% 1RM
Push-up Burpees

Post loads for Parts A & B and time for Part C to comments.

SURPRISE!!!

This week's Push-up Quota - 750 for females, 1000 for males.

Monday
60 min Row for max meters - try to maintain the pace you set for the 45 min row last week.

21, 18, 15, 12, 9, 6, 3 rep rds:
DB Thrusters - 25/15
Box Jumps - 20/14


Post time to comments.

A. Back Squat, 3-3-3, 180 sec
B. Power Clean, 1 tough rep/minute for 20 minutes - pick a weight (likely 90% of your best) and stay with it...no adding or subtracting.
C. 5 rounds for time:
10 unbroken Wall Balls
10 Push-up Burpees


Post loads and time for C to comments.

This week's push-up quota, 500 for the girls, 750 for males.

Monday
Row 45 minutes for maximum meters


Post m3 rowed to comments.

Friday
10 sets:
30 sec Box Jumps - 20"/14"
30 sec Walking Lunges
30 sec Push-up Burpees
90 sec rest

Wednesday
A. Power Snatch, 3-3-3-3-3, 180 sec
B. Back Squat, 3-2-1-1-1, 180 sec
C. Box Jumps - 1 "scary" rep every 30 sec for 10 minutes - add plates to boxes to make a challenging height.

Monday
30 minute row for maximum meters
*Push-up counter - everyone has to meet the push-up quota for the week before next week. They can be done in the warm-up, post workout, anytime during the day, and especially on weekends. Deadline next Monday morning. You should use the same set-up for the push-ups as you did the last time we did 100 push-ups for time. The push-up quota this week is 300 for the girls, and 500 for Todd.

A. Close Grip Bench Press, build to 1 RM
B. Split Jerk or Push Jerk, build to 1 RM
C. 5 rounds for time:
20 Box Jumps - 20/14"
10 Push-up burpees

Post loads and metcon time to comments

A. Power Snatch, build to 1 RM
B. Front Squat, build to 1 RM
C. 3 sets:
Row 1000m, walk same as work time
Goal = same time/set

Friday
A. Bench Press, 4-6 reps x 3 sets, 180 sec
B. Push-ups, 100 reps for time (Todd = 150 reps), same set-up as last time
C. Side Bridge, accumulate 3 min holding per side as fast as possible (Todd = 5 min per side) - no alternating

A. Power Snatch, 1-1-1-1-1, 90 sec
B. Hang Power Snatch, 3-3-3, 120 sec
C. Tabata Mash-up
Deadlift - 115#/75#
Squats

Post loads and tabata score to comments