Buy In: Run the Crye-Leike loop

5 Reps Power Clean Progression 

Power Clean:5 sets of 3 reps progressive loading. Reps do not have to be touch and go.

Open WOD 15.4 8 Minutes. The scaled version offers Push Press in lieu of Handstand Push Ups.

Buy In: Band shoulder complex

Shoulder Press: 2x5@55,2x5@65,1xMax reps@75%

"Bangkok Spicy"

Complete 21-15-9 reps of:

Thrusters (65/95)

Row for cals

Rest exactly 3 minutes

Burpees

Wall Balls

Rest exactly 3 minutes

KB Swings (70/44)and Box Jumps

This will go off in heats every 8 minutes (at the longest. put the fastest people in the first heat. If you fail to complete the couplet in 8 minutes, you are required to stop and begin the next couplet at 11 minutes.

Record total time.

Buy In: 10 reps band shoulder complex, banded good mornings, cat/camel, side-lying bridges, toes to bar,     hip thrusters (bodyweight using a bench)

Bench Press and Deadlift: 2x5@55%,2x5@65%,1xMax reps@75%

Buy In: Turf work:  20 meters- high knees, low knees, walking spiderman lunge. Tabata downdog progression. Mobility- couch stretch, captain morgan stretch

Squat (week 1 in a new cycle- add weight to your previous 1rm- (5-10#)): 2x5@55%,2x5@65%,1xMax reps@75%

Then, Beep test. 

I know that Dave Castro is on top of many people's hit list as a result of the programming for 15.3. To those of you frustrated by the wod, I feel you. Keep on banging. You can get there. Many of you had huge breakthrough's in the muscle-up department- congratulations!  I've got video below of Thomas Clark's celebration (during the wod) upon getting a few muscle ups out of the gate.

Buy In: 5 reps at each station

This workout lasts thirty minutes and features an EMOM type approach, except its going to be every 3 minutes instead of every one minute. I guess short-hand would look something like this: E3MOM. You will begin with a 400 meter run (enjoy the sun for a change!). Upon touching the wall beside the garage door, you will have the remainder of the 3 minutes to complete as many reps as possible at one of 5 stations:

Wall Balls, Box Jumps(20"), Push Press (53/75), Row for Cals, SDHP (53/75).  Record your TOTAL reps to WODIFY. Once you've gone through each of the movements you will repeat.