Deload (Tuesday) Bar Muscle Ups, 3x5 (1min rest in between sets) Ring Muscle Ups, 3x5 (1min rest in between sets) Tabata Push ups, 4 rounds Sumo deadlift high pull, 3x12 reps (No more that 505 of your 1RM Clean) AbMat Situps, 75 reps
Sorry Cupcakes. I was in an accident and wasn't able to get these posted in time.
Deload (Monday) Cambered bar back squat, 5x5 reps @ 45% Lunges, 4x8 reps @ 25% of 1RM Back Squat Prowler Push, 60m @ light weight, go for speed Box Jumps w/ a barbell, 3x15 reps Hip Extensions, 3x18 reps
Dynamic Effort (Wednesday) Hang Power Clean, 5x7 reps Weighted C2B Pullups, 8x3 reps 60 DB Snatches (Alternate arms) for time 2 Rounds 30 GHD Sit Ups 30 Hip Extensions Pistol Practice, or 50 total reps