Training Last Week

Day 1
Back Squat 10 sets x 2 reps @ 315lb
WOD For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

Day 2
Shoulder Press
165(10)-185(7)-195(4)-205(3)
Push Press
225(3)-225(3)-245(3)
WOD For time:
20 Shoulder to Overhead @ 185lb (no rack)
40 Burpees
Yoga 1 hour

Day 3
REST DAY
*Play Basketball at night

Day 4
Squat Cleans 5-3-3-2-2-1-1-1-1 reps
205(5)-225(3)-265(3)-275(2)-285(2)-295-315-325(fail)-325(fail)
Tabata Conditioning :20 ON/ :10 OFF
Kb swings
Pull-ups
Toes 2 Bar
Box Jumps
Yoga 1 hour

Day 5
Morning workout:
Bench Press 3-3-3-3-3 reps
245(3)-275(3)-295(3)-305(3)-315(2)
WOD 21-15-9 reps for time: 2:44
Push Press @ 115lb
T2B
Then 10 rounds for time:
Row 250 meters
50 double unders

Afternoon workout:
AMRAP 10 min
Ring Muscle-ups = 52 reps
Then Pommel Horse work 20 min

Day 6
Yoga 1 hour
WOD For time:
50 DUs
50 Pistols
50 C2B pull-ups
50 Power Snatches @ 95lb