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Monday
Strength:
5 bar dips / ring dips
10 hr pushups
5 rounds, 1 min rest between rounds

”Annie”
50-40-30-20-10
DU
Abmat situps
(no du’s = try du’s for 1 min in every phase)

Tuesday
Strength:
EMOM 12 min
Pullups strict 5
Deadlift 5 @ 80% 1RM
(Even minute pullups, odd minute deadlift)

Metcon:
70% of 1RM clean
5 rounds for time
3 clean
5 HSPU
7 boxjumps

Wednesday
Strength:
Front squat 5×3 @ 80%

Metcon:
15min amrap
30 DU
5 burpee over the bar
5 front squat @ 50% bw

Thursday
Olympic Weightlifting/Mobility&Movement/Active Recovery/Rest Day

HEAVYMETAL FRIDAY
Tabata: Planking / Back extension

Metcon:
1 bodyweight deadlift
1 burpee
2+2, 3+3…

go as far as possible in 20 mins

Saturday
Strength: OHS 5×3 (50% of bodyweight)

TEAM WOD (3):
”Pick your poison”
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