wednesday 10th oct

wod#1
18-15-12 power snatch @ 45kg
36-30-24 double unders
time=6:08

strength:
3x8 one arm kb row @ 32kg
ring row full body weight
strict pullups on rope 2x6
tabata ring row

wod#2
strength:
10 mins to find 1rm bear complex = 95kg

conditioning:
15 bear complex's @ 70kg = 11:20

skill:
2x max muscle ups with 4kg vest = 5+4

tuesday 9th oct

wod
500m row
40 box jumps 28"
30 double-unders
20 pull-ups
30 burpees
40 abmat sit-ups
2 min rest, then repeat
time=20:50

monday 8th oct

wod#1
Unstable BenchWork up to a 1RM - Demo Vid = 97.5kg (77.5kg barbell+2x10kg kb's)
Strict Press
1 x 17reps @ 35kg
1 x 18reps @ 35kg

wod#2
oly:
work up to heavy '3 position c+j' = 80/85/90/95kg
work up to 3rm hbbs = 135kg pr
work up to 1rm hbbs = 140kg pr

saturday 6th oct

wod#1
Dips3 sets of:
3 Weighted Dips 28kg
3 Strict Dips
Max kipping Dips = 7,6,4
Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set. Here what it should look like; Complete the weighted dips with a dumbbell between your legs. After your 3 weighted dips drop the weight without coming off the rings and continue with the strict dips. Then without coming off the rings do a max set of kipping dips. That is set one.
You choose the weight. Rest as needed between sets.

Pull ups
3 sets of:
3 Weighted Pull ups 20kg
3 Strict Pull ups
Max kipping Pull ups = 15,21,22
Same protocol as the dips. 
wod#2
work up to heavy snatch = 75kg
work up to heavy c+j = 90kg
work up to heavy clean = 100kg
3x6 front squat = 90,95,100kg pr

friday 5th oct

WOD#15 rounds -
10 ring push-ups
150m run
12 jump squats
150m run
time=9:20

WOD#2 strength:
Clean and Jerk6 x 2 at 65kg, OTM

Box Squat Jumps
8 x 2   Demo Vid.

Dumbbell Bulgarian Split Squats
2 x 8 ea/side with 16kg kb's

Work up to 5rm bench press
70/80/85/87.5/90kg pr

october 4th

wod#1
Tabata plank with feet in rings

21-15-9
Deadlifts 100kg
Ring dips
time=5:08

wednesday 3rd oct

wod#1
7 rounds:
7 pull-ups
7 power cleans 60kg
7 shoulder to overhead 60kg
time=13:28

wod#2
for time:
7 bar muscle-ups
7 back squats 80kg (clean from ground)
6 bar muscle-ups
7 back squats
5 bar muscle-ups
7 back squats... ect (down to 1)
time=12:45

october 2nd

strength
work up to 5rm bench = 70/75/80/85/87.5x4

metcon
21-15-9
Knees to elbows
Burpee box jumps 28"
Hand-release push-ups
KB thrusters 20kgx2
Abmat Sit-ups
Squats
time=20:00

october 1st

Strength
1) 7X2 Hang Cleans + 1 Push Jerk, rest 60 sec. 80kg/85/90/92.5/95/97.5(fail jerk)/97.5(fail 2nd HC)
2a) 3X5 Pendlay Row @ 70kg, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press @ 50kg, rest 60 sec. DEMO VIDEO
3) work up to max push press= 82.5kg pr

Metcon
7 Push Press 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
time=11:45

extra
tabata row = 783 meters