12.30 - 1.5

Monday: 
1 session today. 
A.  EMOM x 10 - Back Squat @85-87%
B. Clean x 3 + Jerk x 2 - build to heavy single in 15 minutes
C. AFAP
30 OHS (115/83)
60 Pullups
30 HSPU
60 Front Rack Walking Lunges (115/83)

Tuesday:
am: 
A. Clean & Jerk - build to heavy Triple TnG
B. TGU - 20 reps light(er) in weight, position and stability focus 
C. 200m Row x 6; rest :30 between; sustain

pm:
A1. Deadlift - hit a HEAVY 7 rep for the day; not failure point; build on this in 4 working sets of 7 following warmups; rest :20
A2.  Muscle Ups 5-7 for men, 3-5 for woman ; rest 3 min x 4 sets 
B. 
10 Hang Power Cleans 155/103
10 Bar Lateral Burpees 
20 Cal AD / 6 Cal Assault Bike
rest 5 min x 5 - GO GO GO !

Wed: OFF / Rest, mobilize and get ready for Thursday 

Thursday:
am: 
A. 
:30 on hard 
:30 on easy 
x 12 minutes on Rower
+
immediately into 150 Double Unders
+
immediately into max effort 1k Row 

pm:  "test"  Opens WOD from 2013
7 min to climb
A. 135/93 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/93 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/93 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/93 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/93 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/93 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Friday: Competitors Together for Team Training PM
am: 
A. Front SqT - hit 10RM for the day; if its there go for a PR; no more than 3 attempts at the heavy stuff
C. 2500m Row at 1:58/2:08 Pace 

pm: Team Training - 7:30pm
A. 5RM SqT Cleans; NOT TnG - right back on the bar! 
B. Team WOD's (teams of 2 ; same gender)
1. "Team Angie"
rest for other heats 
2. "chipper"
75 Front Rack Walking Lunges (185/123) (from rack)
150 Cal Row

Saturday:
A. #'d Pullups -  climb to 5 & 3 RM for the day 
B. #'d Ring Dips - climb to 4 & 2 RM for the day 
C. 
:30 on HARD on Assault Bike
:30 on Easy, 20m Shuttle Runs (10m down 10m back)
x 24 min
+
20 min of Mobility 

Sunday: OFF  Completely, ONLY Mobility & Recovery Work