W3
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 70% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 70% + 20-40# of chains
+
For time: 5:49, this sounds about right, i forgot to write it down. got a lot on my mind right now know what i mean 
5-4-3-2-1
Thrusters, 205#
53# Wtd Pull Ups


Saturday- Mixed MAP Low Low Vol
10 min @ 80% aerobic - 4+200m
Run 200m
7 Burpee Box Jump Overs, 24/20"
21 Double Unders
3 Muscle Ups
rest 4 mn
Row 2000m @ 80% - 8:23
rest 4 min
10 min @ 80% aerobic - 4
Run 200m
7 Burpee Box Jump Overs, 24/20”
21 Double Unders
3 Muscle Ups
rest 4 min
Row 2000m @ 95% - 7:49

Sunday- off

Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. 2 Snatch Pulls + Power Snatch, build to a tough set -5% and -10% for a set
185 B. Halting Clean Dead Lift + Clean Pull + Power Clean, build to tough set, -5% and -10% for a set
245C. Incline Bench Press @ 33X1, build to 1RM, -20# for 3 x 3
+
16 min EMOM- Completed
1st- Row 12 Cal
2nd- 8 Hang Clean & Push Press, 55#

Tuesday- IWT (squatting)
3 sets @ high effort - 2:03 2:04, 1:58
8 TnG Squat Snatch, 135#
Run 400m
rest 2 min b/w sets
+
3-5 min rest
+
3 sets @ high effort - 25, 25, 27
16 Steps OH Walking Lunges, 135#
Air Dyne 2 min
rest 2 min b/w sets
+
3 sets @ high effort - 4:28
25’ HS Walk
20 Back Extensions
15 Toes to Bar

Wednesday- Oly Int + Pulls + Access + Aerobic Core
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1, build to tough set then -5% and -10% for sets
200, 190, 180B. Jerk from the Blocks, 1.1, build to a tough set, drop each from the top
275, 260 (1/2) 245 (1/2)C. Clean Pulls @ 30X1, 1/min @ 110% for 8 min **warm up good to it first 
CompleteD1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
35'sD2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
25#+
5 rounds for time: Today got away from me wasn't able to get to this.
Row 500m
100’ Double KB Front Rack Carry, 70#