W2 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 4 x 4 reps, rest 2 min
- 285,295,305,315+
14 min EMOM
1st- 4 Dead Lifts @ 345 + 6 Banded Russian KB Swings, 70#
2nd- AMRAP Strict HSPU’s 8” into AMRAP Kipping @ 8”
4,2
3,3
2,3
2,3
1,2
1,3
1,3+
For timE: 11:34
10 Sq Snatch, 185#
15 Squat Cleans, 185#
20 Muscle Ups
+
10 min Row @ 2:09/500m
-got a late start and couldn't get to this
Saturday- LP Intervals + MAP Low %
Air Bike- 18 sec Max Effort, rest 2:42 x 5
14,15,15,14,14+
15 min @ 70% - 3+400m
Row 500m
20’ HS Walk
10 Toes to Bar
15 Wall Ball, 20#
rest 5 min
15 min @ 70% - 3+20 Lunges
Air Bike 15 Cal
50’ Farmer’s Carry, 70#/H
20 steps Walking Lunges
15 Box Jumps, 24” step down

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Snatch, 1 set/90 sec for 10 sets, building **pause 3 sec at knee cap on way up
- 155,165,175,185,195,200,205,210(f),210,215 B. Below Knee Hang Clean **pause 3 sec on way up, 1 set/90 sec for 10 sets, building
- 185,205,225,235,245,255,265,275(F),275C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 70% + chains
- complete+
14 min EMOM - Complete
1st- 3 Push Press @ 175 + 4 Ring Dips + 5 Clapping Push Ups
2nd- 1 L-Sit Rope Climb *down & up in L
+
(can be done in separate session)
Air Bike- 4 min @ 225 Watts, rest 30 sec x 3
- Complete, stayed around 228
Tuesday- CF Tester + Aerobic/Positions
For time: 9:24
25-20-15-10-5 
Wall Ball, 30#
Cal Row
+
20 min @ Z1
100’ OH Carry, 185#
150’ Farmer’s Carry, 70#/H
45 sec FLR on Rings
50’ Crab Walk, hips up as high as possible
- 3 Rounds

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull from 2” Deficit, 4 x 3 reps, building, rest 2 min
- 205, 225, 235, ,245B. 2 Snatch Push Press + 1 OHS, 4 sets, rest 2 min, building
-185, 205, 225, 225+
16 min EMOM
1st- Power Clean + 4 steps Front Rack Lunges, 225#
2nd- 3 Strict Press + 4 Deficit Kipping HSPU, 3”- start @ 115# and build on Press
- Built to 135+
(can be done later)
Run 400m, rest 30 sec x 6 **all 1:30
- 1:25, 1:27, 1:29, 1:30, 1:31, 1:27
Had some trouble getting into my pace in the beginning and that made the last 3 very difficult