W.O.D. (workout of the day)

split jerk
2-2-2-2

amrap in 10 min
10 cleans 135/95#
10 burpee box jump

pick one:
50 grasshoppers l/r = 1
100 toe touches
50 hollow rocks

amrap in 15 min
5 push press 135/95#
10 t2b
10 walking lunges l/r = 1
400m run

Plank hold for time

3-4 rounds
3 back squats w/3 sec pause (ahap)
15 hollow rocks
5 single arm dumbbell press
plate push down and back

pick one:
50 grasshoppers l/r = 1
100 toe touches
100 kayaks

Deadlift
5-3-2-1-1

4 rounds
10 push press 135/95#
100m run

Push Jerk
3-3-3-3

Amrap in 10
15 back squat 95/65 (no rack)
10 knees to elbow
10 pike burpees

pick one:
50 grasshoppers l/r = 1
100 toe touches
50 hollow rocks

#ripbigman

Floor Press
15 min to establish a 1 rep max

3 rounds
10 muscle snatch 45#/25
10 box jumps 20#
200m run

sumo deadlift
3-3-3-3

3-4- rounds
5 front squats (ahap)
10 toes to bar
200m run
rest

z-press
8-5-2-1

Amrap in 10 min
100m run
10 kb swings 70/52# (russian)
10 grasshoppers l/r=1

extra innings:
Lunge down turf 10 burpees
lunge back 10 burpees

pendlay row
3-3-3-3

Clean complex 4 sets
2 drop clean
1 hang clean above knee

booty goals week
1 or 2 times down the turf and back
weighted

shoulder press
5-5-5

amrap in 10
400m run
10 deadlifts 225/185#
10 box jumps 20″

extra innings (optional)
lunge down turf and back 1 or 2 times