Monday: oly + 10 min muscle up work no more than 15 complete reps + for meters row 1:00 on :10 off, 1:00 on :20 off, 1:00 on :30 off, 1:00 on :40 off 1:00 on :50 off 1:00 on 1:00 off 1:00 on note max meters
Tuesday: 50 CTB 50 HSPU for time  + 30 min emom 1: 7 thrusters #75 2: 7 power snatch #75 3: 7 toes to bar
Wednesday: Oly + 2 rounds easy pace 800m run then emom 35 double under for 3 minutes (so jog 800 come back and look at clock and start double unders don't do more than 35 unbroken or more than 35 per minute once you get back from the run.  That is one round)
Friday: oly + 6 min amrap 6 dumbbell snatch 70/50 6 pistols 1 rope climb

Granite Games qualifier its likely going to be thrusters and muscle ups.  It will be an option. 

Mon: oly + 30/24  cal row x 4 rest 1:1
Tuesday: 10 min muscle up practice 30 min emom 1: 7-8  TTB  2: 30 double under  3: 10 bar facing burpee  + 10 min moderate effort on bike record cal
Wednesday: oly + 15:00 easy/moderate run
Friday : oly + 40 wall ball buy in then 4 rounds 10 ctb 10 dumbbell snatch #70/#50 40 wall ball cash out (this may change if gg has a bunch of pull-ups)
Saturday :
GG

Mon: oly + 15-12-9 deadlift 245/165 hspu
Tuesday: 10 min muscle up practice 30 min emom 1: :20 bike 2: 7ctb 3: 7 burpee box jump over + 10 min easy run record distance
Wednesday: oly + 15:00 conversational pace row
Friday : oly + 5 rounds 10 pistols 10 ttb 50 double unders rest :90 goal unbroken
saturday :
GG

​

Monday oly + UB 50 heavy rope jump ropes 40 pull ups 30 dumbbell thrusters 45/25 20 ttb 10 g2oh dumbbells.
If you do not have a max set above the required reps then scale the reps from the start.  The workout HAS to be done unbroken.  Options might include 50 jumps 30 pull-ups 25 thrusters 20 ttb 10 g20h.  Do NOT scale the weight and do NOT break the sets.  If you break a set you have to start from the beginning of that exercise. 

Tuesday    12 min emom 1: 7 power snatch #75/# 55 fast odds 2: 7 hspu  3: 7 box jumps 36/28 + 4 rounds rest 2:00 after each round Row 500m 18 pistols 12 ring dips + muscle up or hs walk practice 10-12 minutes

Wednesday oly + 10 min easy run 10 min easy bike

Friday oly + 30 double under 30 kbs 32kg/24kg 30 pistols 30 kbs 30 double unders rest :30 30 cap assault bike

Saturday
Wod 1 start at 9:25
3 rounds for time
1 dead lift 345/235
2 ring muscle ups
3 cleans 195/130
4 hspu (strict) 10 min cap with 10 min rest

Wod 2 start at 9:45
48-36-24 double under
12-9-6 bar muscle up
10 min cap

If y'all want you can sign up under our grantie games community "CrossFit NOLA and Friends" and we can do those Saturday if y'all want. 

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9 min cap