Monday

On the minute, starting with 1 rep, add 1 rep on every minute:

Front squat (Male: bodyweight, Female: 0,75 of bodyweight)
– Rest 5 min –
Deadlift (Male: 1,5 of bodyweight, Female: bodyweight)
– Rest 5 min –
Push press (Male: 0,75 of bodyweight, Female: 0,50 of bodyweight)

Tuesday

Skill work: HSPU / HS Walk & Double Unders

HSPU – DU ladder:
10 HSPU
20 DU
9 HSPU
20 DU
8 HSPU
20 DU
….
1 HSPU
20 DU

Wednesday

Skill work: OHS

Metcon:
10-8-6-4-2
OHS (Male: 0,5 of bodyweight, Female: 0,25 of bodyweight)
HR Push ups
Pull ups*

*RX+: C2B pull ups

Thursday

Olympic weightlifting: Snatch / Mobility&Movement

Friday

Metcon:
2:30 min to complete:
100 KBS 24/16kg
0:30 rest
2:30 min to complete:
50 wallballs
0:30 rest
2:30 min to complete:
50 pull ups
0:30 rest
2:30 min to complete:
Max effort double unders
0:30 rest
3:00 min to complete:
Max effort burpees

(score is total reps completed)

Saturday

TEAM WOD