MS 5x1/PS 5x3/Snatch 5x5

Back Squat, Push-press, Dead Lift Ladder

Body-weight back-squat ladder
3/4 body-weight push-press ladder
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

4 Rounds of Row 50, 40 GHD, 30 Pullups

4 RFT 50 Squats, 40 Back Extensions, 30 Push-ups

10 X 100M Sprints

10rds 3-45#PU/5 Strict PU/7 kipping

3rds 25 GHDs/5 205# C&J

The Ghost

Snatch Balance 1-1-1-1-1

3 RFT 50 med ball cleans & 800m Run

Climb Throw Run AMRAP 15 minutes

Overhead squat 5x10

3 RFT 15 cal Row and 10 Burpees

75 reps of things...

5 RFT 400m Run 15 Thrusters

21/15/9 225# DL + Pullups

21, 15, 9 135# Squat Clean & HSP or Elisabeth

SealFIT, Day 2

RANDY

7 RDS 250m Row and 20 GHD Sit-ups

Karen (lots about your shoulders)