W1 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 4 x 5 reps, rest 2 min
- 275 x 5, 285 x 5, 295 x 5, 305 x 5+
14 min EMOM - Complete
1st- 3 Dead Lifts @ 345 + 6 Banded Russian KB Swings, 70#
2nd- AMRAP Strict HSPU’s 10” into AMRAP Kipping @ 10”
3,2
2,3
1,3
1,2
1,1
1,2
1,1+
5-4-3-2-1 Squat Clean 235#
9-7-5-3 Muscle Ups
Wasn't sure if you wanted me to finish with 1 muscle up, so i went a head a did that.
As written - 8:22, with the last muscle up - 8:33+
10 min Row @ 2:10/500m
Complete
Saturday- LP Intervals + MAP Low %
Air Bike- 15 sec Max Effort, rest 2:45 x 5
+
15 min @ 70% - 3 Rounds plus 400m
Row 500m
10 Toes to Bar
10 HR Push Ups
45 Double Unders
rest 5 min
15 min @ 70% - 3 Rounds + 250m
Run 400m
10 GH Sit Ups
7 CTB Pull Ups
15 Box Jumps, 24” step down

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Snatch Pull + Snatch, 1 set/90 sec for 10 sets, building
- 155, 175, 185, 195, 200, 205, 210, 215, 220 (f), 220B. High Hang Clean + Below Knee Hang Clean, 1 set/90 sec for 10 sets, building
- 185, 205, 225, 235, 245(f), 245, 255, 260, 265(f), 265C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 65% + chains
- Complete with 230 + 60# chains+
14 min EMOM
1st- 3 Push Press @ 165 + 6 Clapping Push Ups
2nd- 1 L-Sit Rope Climb
Complete+
(can be done in separate session)
Air Bike- 10 min Max Cals
*record HR if possible, avg Wattage, avg RPM
- 114 Cal, Watt between 225-260, RPM's between 50-62
Tuesday- CF Tester + Aerobic/Positions
For time: 7:47
25-20-15-10-5 
Wall Ball, 30#
CTB Pull Ups
+
20 min @ Z1 - 3 Rounds + both carries
100’ Double KB Front Rack Carry, 70#/H
100’ Farmer’s Carry, 70#/H
5 Wall Walks, keep hollow body position
45 sec Hollow Hold

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull from 2” Deficit, 4 x 4 reps, building, rest 2 min
B. 2 Snatch Push Press + 2 OHS, 4 sets, rest 2 min, building
+
16 min EMOM
1st- Power Clean + 6 steps Front Rack Lunges, 205#
2nd- 3 Strict Press + 4 Deficit Kipping HSPU, 6”- start @ 115# and build on Press
+
(can be done later)
Run 400m, rest 30 sec x 6 **consistent times