VolitionFitness

PowerClean
1-1-1-1-1
work up to your true 1RM or more if possible

rest 5 mins and then...

Annie:
50-40-30-20-10
double unders
sit ups.

post loads, time and experiences to comments.

Rest day.

Let me know how your training is going :)

Press:
3-3-3-3-3

and thennn....

30 muscle ups for time.

If you can't muscle up do 3 pull ups and 3 dips for each muscle up.  Get them done  however.

Post loads, times and experiences.

Yeah.... it isn't a clever name I know. 

Run 10 minutes stopping to do 10 burpees at the beginning of every minute.

Post comments/experiences

Back Squat
3-3-3-3-3

Rest 5 mins and thennnnn...

Mini-Diane:
Choose between
A:  12-9-6
Deadlift 225#/155#
Handstand pushups

OR

B:  21-15-9
Deadlift 185#/95#
push press 60% of your bodyweight


Post loads, times, comments and experiences to comments.

Hit it hard...

Rest day... you deserve it.

If you aren't sore or looking forward to this rest day then you didn't work out hard enough.  So for that, you can go run 5k....Jerk.

Power Clean
3-3-3-3-3

and thennnnn

5 rounds:
9 overhead squats with 45# (just the bar)
9 push ups

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30 Wall ball 20/16#
300m row
30 dumb bell push press 25/15# (each hand)
30 box jumps  24"/20"
30 KB swings 1.5/1 pood
30 Bodyweight Deadlifts

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Press
5-5-5-5-5

and thennnnnnn

Mini-Helen:
200m run
10 KB swings 1.5/1 pood
6 pull ups

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4 rounds:
50 lunges
50 situps

Post time to comments.