26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps 
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile                                                                                     Mix and match back extensions and sit-ups as needed. 
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
 
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
 
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press