Monday
Strength:
Front squat 3×3
Metcon:
3 rounds for time
10 thrusters (40/30kg)
20 frontrack lunges
10 burpee over the bar
Tuesday
Strength:
Pendlay row 4×8
Metcon:
7 rounds for time
7 pull ups
7 burpees
7 weighted situps
Wednesday
Strength:
Pushups/Ring pushups
Boxdips/Ring dips
4×10 superset
Metcon:
3 rounds for time
30 HR pushups
30 boxjumps
30 KBS (24/16kg)
Thursday
Olympic Weightlifting / Mobility&Movement / Rest Day
Friday
HEAVYMETAL FRIDAY
3 deadlift (heavy!)
10 T2B
20 airsquats
3 deadlift
20 T2B
40 airsquats
3 deadlift
30 T2B
60 airsquats
3 deadlifts
Saturday
TEAM WOD