Monday

EMOM 8:
even minute: 5 Deadlift (75% of 1RM)
odd minute: 5 Strict pull up

Metcon
15 min amrap:
30 power clean
10 target burpees
30 box jumps
10 target burpees
30 KBS
10 target burpees
30 T2B
10 target burpees

total reps is score. 1 rounds = 160 reps.

Tuesday

Front squat – 20 mins to establish your 1RM of the day

Metcon
5 rounds for time:
20 jumping squats
20 abmat sit ups
10 burpee on a plate

Wednesday

“CINDY XXX”

Complete as much as possible in 20 minutes:

10 pull ups
20 push ups
30 air squats
15 pull ups
30 push ups
45 air squats
20 pull ups
40 push ups
60 air squats
25 pull ups
50 push ups
75 air squats
30 pull ups
60 push ups
90 air squats

(pull ups add +5 per round, push ups +10 per round and squats +15 per round. If you can make it to the end, workout is done)

Thursday

Olympic Weightlifting / Mobility&Movement

DISCO Friday

“CrossFit Games Open 14.5”

21-18-15-12-9-6-3
Thrusters 42,5/30kg
Bar over burpees

Saturday

Team WOD