Stretch and Warm-up -  Big roll out and shoulders using the stick, Row 1000 slow
Work out - 7x3 Deadlift, 5x3 push press

Tuesday Workout
     A strange TABATA
     Muscle ups and 135# clean and jerks
     18 muscle ups and 19 clean and jerks I had a break to reset the clock

Sick as a dog on Friday, so... Sundays workout
AMRAP in 12 min of
1 15' rope climb
15 push ups

I completed 8 rounds with about 15 seconds left.

Wednesday
Work-out - 10,9,8,7,6...3,2,1
     Hang-power cleans - 115
     200 yard run between sets

Monday
Warm-up - row, exercise the motions of the work out
Strength and Technique - back squat
Work-out - 10,9,8,7...3,2,1 of
     Pull ups
     Box jumps
     GHD Sit ups

Friday
Warm-up - Roll out
Strength and Technique - OHS, Front Squat
Work-out - 7 x 1 Snatches

Wednesday
Warm-up - Roll out all over
Strength and Technique -  Front Squat
Work-out - 800 m run
     10 rounds of
     10 pull ups
     10 ring dips
     finish with another 800 m run

Monday
Warm-up - Roll out back legs and hips.  Twist your arms up with a stick.
Strength and technique- Light squat snatch
Workout - Pheezy
   3 Rounds for time
     5 Front squats (165)
     18 Pull ups
     5 Dead lifts (225)
     18 Toes to bar
     5 Push press (165)
     18 Hand release push-ups

Friday
Warm-up - Sampson Stretch, shoulder overhead
Strength and Technique - Squat cleans
Work-Out - 5 rounds for time
     50' lunge with 45# bar overhead
     21 burpees

Wednesday - Sorry no work-out today, meetings all day and night

Monday
Warm-up - Hips, shoulders, posterior chain
Strength and Technique - Kipping pull-ups
Work Out - 
     21-15-9
     24" box jump burpies
     95# push press