Week 5.

Monday:
WU: 2x20 shrugs
         2x 20 shoulder press

Strength:  5 x max effort hand release push ups
                5x max L sits from the rings

WOD: For time: 15 C+J @ 155/105
                           15 @ 135/95
                           15 @ 115/75
                           15 @ 95/65

Tuesday: Rest Day


Wednesday:
WU: Tabata warm up

WOD: Run 1 mile
            Row 2k
           Run 1 mile

Bonus work: GI Jane


Thursday: 5k time trial

                 Oly Class

Friday:
WU: 2x 20 air squat
         2x 20 bent row

Strength: Hang Snatch  5x10 as heavy as possible
               Muscle Ups  5x max

WOD: 5 rounds for time
            150ft Bear Crawl (2 gym lengths)
            15 DB thrusters 40/25
            15 PU

Bonus: 10 rounds of Cindy
             Row 1000m
            10 rounds of Cindy


Saturday: Max furniture lifting

Sunday:
WU: 3x 20 good mornings
         3x 20 push ups

Strength: 4x 25 KBS 55/35
               4x 12 Deadlift  as heavy as possible!

WOD: 10 rounds of:
            3 HSPU
            5 toes to bar
            7 Box Jumps  24/20