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