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Monday

Strength: Front squat 5×2 (2s pause at bottom)

Skill: Pistols

Conditioning:
10 min amrap
10 pistols
5 T2B
10 KBS 24/16kg

Tuesday

Strength: 3xME pull ups or 5×3 negatives

Skill: Kipping pull ups

Conditioning:
20 air squats
10 pull ups
20 air squats
8 pull ups
20 air squats
6 pull ups
20 air squats
4 pull ups
20 air squats
2 pull ups
20 air squats

Wednesday

Tabata: Planking

Skill: Double Unders

Conditioning:
“ANNIE”
50-40-30-20-10
DU
Sit ups

Thursday

Olympic Weightlifting / Mobility&Movement

Friday

30 cal row
30 burpee over bar
15 hang power cleans (50/35kg)
15 shoulder 2 overhead (50/35kg)
20 burpee over bar
10 hang power cleans
10 shoulder 2 overhead
15 burpee over bar
5 hang power cleans
5 shoulder 2 overhead
10 burpee over bar

Saturday

TEAM WOD

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