Monday: OLY + emom 10 evens 4-6 kipping HSPU odds 6-8 barbell roll outs
Tuesday 5 sets 8-10 wide grip pull-ups rest 1:00 8-10 neutral grip dumbbell bench press rest 2:00 + 250m row x 8 rest 1:00 at 2k pace
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 3 rounds 5 thrusters as heavy as can go unbroken 400m run rest 2 min
Saturday :
???

Monday: OLY + 3-5 deficit HSPU strict 6 sets rest 2 min go as deep as possible
Tuesday 5 sets 3-4 strict pull-ups rest 1:00 3-4 CGBP rest 2:00 3 rounds 2 min on 2 min off 15 kbps 2/1.5 7 burpees over the rower max meters in reaming time
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 3 rounds 5 PS tNg 50 double unders  rest 2:00 as heavy as possible for tng
Saturday :
400 x 6 rest 2:00 + 75 TTB for time

Monday: OLY + death by HSPU
Tuesday 5 sets 4-6 strict pull-ups rest 1:00 4-6 CGBP rest 2:00 500m row x 9 rest 2:00 @ 2k pace
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + :45/:45 off burpee box jump over score is first round and lowest round 7 rounds
Saturday :
"Hell-in" 2010 version of Helen
1200 m run
63 KBS 24kg/16
36 pullups
800 m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups

Monday: OLY + 10 min of Nate 2 mu, 4 HSPU, 8 2 pood KBs
Tuesday 5 sets 6-8 strict pull-ups rest 1:00 6-8 CGBP rest 2:00 500m row x 8 rest 2:00 @ 2k pace
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 9 min amrap 2,2,2,4,4,4,6,6,6,8,8,8, ... HRPU, TTB, pistol
Saturday :
2 k row -:10 from last week 
15 min AMRAP row 40 cal 20m over head walking lunges 24/16 switch hands at 10, 10 box jumps 30/24

Monday: OLY + 21-15-9 HSPU TTB
Tuesday 5 sets 8-10 strict pull-ups rest 1:00 8-10 CGBP rest 2:00 500m row x 6 rest 2:00 @ 2k pace
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 5 rounds 10 burpees 3 muscle-ups as fast as possible rest 3:00 touch muscle up ring with both hands on burpee
Saturday : 16 TGU total 8/arm 1 KB weight lighter than your max 11min cap build to a heavy power clean 8 min 15.4 + 2k row @ 85%