Monday
Tabata 4min:
Pushups
Situps
Metcon:
DEATH by burpee pullups
Tuesday
Skill work: Clean&Jerk
EMOM 10:
C&J 2+2
Wednesday
Front squat 4×6
Metcon:
20 Frontrack lunges
50 Burpees
20 Frontrack lunges
Thursday
Olympic weightlifting / Mobility&Movement / Rest Day
Friday
Deadlift 4×10 (moderately heavy)
Metcon:
4 rounds for time
3 pullups
6 deadlift @ bodyweight
9 HR pushups
12 Boxjumps
Saturday
Teams of 3:
Dual deadlift hold
30 boxjumps
3 rounds for time (each member complete 30 boxjumps while other 2 holds dual deadlift)