high bar back squat

10 sets x 2 reps on a 90 second send-off

use 85-90% of front squat 1rm

then,

sled drag 200 meters 90/70

15 reps L raise, slow and controlled

sled pull 200 meters 90/70

15 reps L raise, slow and controlled

speed bench

8 sets x 3 reps @ 60%1rm plus chain

6 rounds

max reps strict ring dips

250 meter row

rest 3 minutes in between rounds

speed deadlift

8 sets x 1 rep @ 60% 1rm w/ bands

then,

3 rounds

21 russian swings 70/53

21 kte

push or split jerk

1-1-1-1-1-1-1-1-1-1

compare to 100322, post loads to comments.

practice - sandbag shouldering, squats and lunges

For time:

run 300 meters

25 pull-ups

run 300 meters

50 push-ups

run 300 meters

75 sit-ups

run 300 meters

100 air squats

run 300 meters

post times to comments.

sumo stance deadlift

2 reps x 10 rounds on a 2 minute send-off

start round 1 with approximately 50% of your 1rm, then add 10-20lbs each round so that you may reach a "heavy" or 2 rep max by round 10.

post loads to comments.

Complete as many rounds and reps as possible in 8 minutes of:

7 hang squat clean thrusters 95/65

7 burpees

14 double unders

post rounds and partial rounds to comments.

Gymnastics skills practice:

hspu and variations, muscle-up progression

then,

4 rounds each for time of:

800 meter run

rest as needed in between efforts, post new pr's to comments.  Compare to date is 090922. 

speed bench w/ chain

8 sets x 3 reps @ 55%1rm

then,

5 rounds of:

6 overhead squat 135/95

15 sit-ups

speed deadlift

6-8 sets x 1 rep @ 55% 1rm with bands

then,

21-15-9 reps of:

pull-ups (chest to bar)

box jumps 24"/20"

400 meter run

post times to comments.