Sunday: Run (SUN): 5k TT

Monday, in P.E.:
Strength:  ME: Shoulder Press

WOD: 5 RFT:
5 Power cleans, 185/135lb
20 Double unders

Wednesday, in P.E.:
Strength: ME: Front Squat

WOD: 7 RFT:
3 Shoulder Press (85% 1RM)
6 Chest to Bar Pull Ups
12 Box Jumps (24″)

 

On your own:

Strength: DE: Sumo Deadlift 12×2 on :30sec @ 65% 1RM

CFE WOD 1: 3 RFT:
6 Front Squats (80% 1RM)
60 Double Unders

CFE WOD 2: AMRAP in 10:00:
5 Push Press (135/95)
50m Shuttle Run

CFE WOD 3: 4 RFT:
5 Box Jumps (30″/24″)
10 Chest-to-bar Pull-ups
15 KB swings (1/1.5 pood)

Endurance WOD 1: Repeat 200m, recover 2:00, until form/pace deteriorates

Endurance WOD 2: Repeat 100m, recover 2:00, until form/pace deteriorates

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