Strength:
DeadLift
Warm up sets: 5-5-3
Work sets: 5-5-5+
(75%-80%-85%)

Workout Of the Day:
AMRAP in 15 min.
10 Front squats [Elite:(115/75) ADV:(95/65)]
12 Chest to bar pull ups

Cash out: Spend some quality time with the foam rollers or peanuts!

You’ll find some badass coach’s hangin around Barracks!

Workout Of the Day:
Performance WOD # 1 (part II)
2 min. max reps of Bodyweight Deadlifts
rest 2 min.
2 min. max reps of burpees
rest 2 min.
2 min. max reps of pull ups

Finisher: 100 double unders, each time you mess up do 10 burpees! YAY BURPEES!

Strength:
Bench press 5-5-5
Dead lift 5-5-5

55-65-75% of 1RM

Workout Of the Day:
10 deadlift (155/95)
5 double tap burpees
sprint 100 yards
10 deadlift (155/95)
5 double tap burpees
sprint 250m
10 deadlift (155/95)
5 double tap burpees
sprint 400m
10 deadlift (155/95)
5 double tap burpees
run 800m

Strength:
Back Squat 5-5-5
(55-60-65%)

Workout Of the Day:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Cash out: 100yrd walking lunge w/ or w/ out weight