Buy In:  Dumbbell external rotation 2 sets 8/side, PVC shoulder complex, YTWLI x 8, Pullup Bar straight arm swings x 10 (think kipping practice minus the actual pull)

Bench Press 5 Reps@65,3 Reps@ 75, 1+@ 85

then:

5x5 Weighted Pull Ups, Weighted Dips, Bodyweight Rows, Ring Push Ups.  Complete in circuit fashion.  Not for time.  Go heavy.

Buy In:  Bridges, Birddogs, Fire Hydrants- 8 reps  Ab-Mat situps 50 Reps

Deadlifts 1x5@65,1x3@75,1xMax Reps@85%

then:

Complete 7 Rounds for time

5 Deadlifts (155/225)

25 Double Unders

Rest Day

Buy In:  PVC Shoulder Complex, YTWLI x 8

Shoulder Press 5 Reps@65%, 3 Reps@75%, 1+@85%

then for time

Complete 7 Rounds

Run 100 Meters (50 Out-50 Back)

10 KB Swings

25 Air Squats

Be Prepared for a bit of a mess at the box this week.  We are slowly, but surely installing insulation.  We spent almost 8 hours on both days this weekend with the help of Jeff Cannon and Anj McClain from GreenSpaces, fighting to get this stuff up. Its hot up there! Trust us... we'd all rather stick to our day jobs.  Thanks for enduring the inconvenience this week.  The box will be even awesomer once we're done.

Buy In:  Barbell Clean Progression (33/45):  5 Reps of: Hang Power Clean> Mid Thigh Power Clean> Below the Knee Power Clean> Liftoff (do not take barbell beyond the knee)>Power Clean

Full Squat Clean 1x5@65%, 1x3@75%, 1+@85%

then: 1 set of 20 Reps (without racking the barbell)@ Heaviest Possible Load