OHS. Max reps at 8 RM + 5# Then 3 sets of Max reps HSPU, rest 3 minutes between sets, put total reps on the board. Then 7 min AMRAP 20 box jumps

PAMC 2,0 week 5, day 1 3×10. 90 second intervals. Continue adding weight to any movement you can. 2-5 lbs per lift at this point is great progress. 

Monday Snatch 8×1 starting at 70%, work heavy but no misses. Then 5 min AMRAP burpee box overs (24/20) 5 min rest 4 min AMRAP 10 yard shuttle runs 4 min rest 3 min

WhittenFor time. Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball

PAMC week 4  Nothing changes in terms of volume. 3×10 in 90 second intervals. Attempt to add weight to the bar where you can.  Extra credit Lunge 400 Meters Then Go to field and

2RFT (10 min cap) 15 HSPU 25 CTB Pullups  Rest 5 minutes, then Partner WOD  2 RFT 20 Power Cleans (185/130) CT (225/155) 40 bar over burpees 

OHS. Set new 8RM Then “22” 22 min AMRAP 22 Walball (20/14) 22 power snatch (75/55) 22 box jumps (20/14) 22 push press (75/55) 22 calorie row 

4 rft400 meter run 25 ghd’s  Strength deadlift 5×3 at 75%