Midline: 

25 Back Extensions

Strength:

Floor Press: 5x5x5 Linear (add 2.5-5 lbs from last week)

Orange= Work to a heavy single and max reps at 65%

Deadlift: 5x5x5 Linear (no touch and go)

WOD:

30 DB Snatch (alt arms)

30 Burpees

30 DB Snatch (alt arms)

Midline:

Hollow Rock

HS Progression

Strength:

Back Squat

5x5x5 Linear

Orange=Work to a heavy single max reps at 57.5% 

WOD:

5 RFT

5 Dumbell Floor Press (heavy)

5 Chin Ups (Orange=Pause at the top)

5 Reverse DB Lunges (heavy)

Midline: 

Rest

Strength:

Floor Press 3x3x3x3x3 (add 2.5-5lbs from last week)

Orange=Work to a heavy single max reps at 57.5%

Deadlift 5x5x5x5x5

WOD: 

4 Min AMRAP

8 Deadlift

8 Hang Power Clean

8 Push (Press) Jerks

Midline:

30 T2B 

Strength:

Grey= Floor Press 5x5x5

Orange= Work to heavy one rep, take 50% and max rep (no more than 20)

Deadlift

Grey= 5x5x5

Orange= Work to heavy one rep, take 50% and max rep (no more than 20)

WOD:

'Tabata Something Else'

Pull Up

Push Up

Sit Up

Squat

Midline:

15 Parallette Kick-Throughs

20 Med Ball Pikes

x2

Strength:

Floor Press 

5x5x5x5x5

WOD:

Walking Lunges (Orange=135/95 Grey=115/85) Back Rack Down and Back

15 Chin Ups

10 GHDs

5 Rounds for Time