Monday

Health: Strength
Back Squat
7/7/5/3/3

Workout Of The Day: Go HAM
5 Rounds For Time:
Capped at 12mins:
30 Double Unders/ 60 singles
12/9 C2bar / Pullups
12 S2OH 95/65

Extra: 4 rounds
20secs HS holds
40secs Cosaks
30secs Dead Hang

PERFORMANCE: 
Strength:
a)
Hang Power Clean (cycling prac)
Speed Work: 5/5/5 increasing starting 135/95
Heavy Linked: 3/3/3 starting at 185/120

b)
5 RFT: Capped at 7mins
15 Burpee
50 D/Unders

c)
5 RFT: Capped at 11minutes
4 Power Snatch 155/105
6 Snatch Balance
8 Back Squat