Melanie: Sunday, Wednesday and Thursday

Sunday Group WOW
Deload workout
Work up to about 80@ of 1 rep max Press x 3
I did with 85

Drag sled (I don't know how much weight)
At Sevier Park, run from mansion, down hill, over bridge, climb up fence of ramp, jump down, back to mansion
3 rounds, changing type of sled drag each time - once pulling facing sled, once with sled behind you, once with sled behind you and hands between the legs

Wednesday

Deadlift: 5 x 5 @ 145
Press: 5 x 5 @ 65 (5, 5, 4, 3, 3)

Thursday

2 minute rounds of:
4 power cleans @ 75
Ball slams with 12 lb. ball (do power cleans and then use remainder of two minutes for ball slams)
Rest 1 minute

Repeat 5 times

Melanie: Tuesday, Thursday and Friday

Tuesday
Deadlift: 5 x 5 @ 135
Press: 3 x 5 @ 65

Thursday
Overhead squat 4 x 3 @ 45
Clean-burpee ladder. As many rungs as possible in 10 minutes. I completed 9, with cleans @ 65. It was unpleasant.

Friday
Squat: 5 x 5 @ 105. Squatzilla is reawakening like the Kraken emerging from its underwater den.
Bench: 5 x 5 @ 75
Jog 800 meters