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Monday

EMOM 12
2+2
Power clean + front squat

Metcon:
10 min amrap
10 wallball
10 overhead plate lunges 10/5kg
10 push ups

Tuesday

EMOM 10
even: 5 strict pull up
odd: 5 strict hspu

Metcon:
16 min amrap
4 burpees
8 pull ups
12 over the box jumps

Wednesday

TABATA push ups / sit ups

Metcon:
5 rounds for time
5 deadlifts
5 hang cleans
5 shoulder 2 overhead
30 double unders
(dropping the bar during deadlifts, cleans, or s2oh grants you 5 burpee penalty in cash out)

Thursday

Olympic Weightlifting / Mobility&Movement

Friday

HBBS 3×3
hamstring lifts

“DIRTY THIRTY”
30 box jumps
30 push ups
30 split jumps
30 KBS (24/16kg)
30 walking lunges
30 push press (20/15kg)
30 abmat situps
30 wall balls

Saturday

Team WOD

Sunday

Open Gym. Go for WOD’s you missed this week.

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