Monday
LBBS 4×5 (low bar back squat)
Conditioning:
5 rounds for time
20 front rack lunges (40/30kg)
10 burpee over bar
rest 1:1
Tuesday
Alternating tabata (6min):
Push ups
Sit ups
Skill: wallwalks
Conditioning:
12 min amrap
3 wall walks
10 K2E
15 air squats
Wednesday
EMOM 10:
5 strict pull ups (scale to 3 perfect negatives)
5 deadlifts @ 70%
Conditioning:
3 rounds for time
10 squat cleans (60/40kg)
20 split jumps
10 KBS (24/16kg)
Thursday
Olympic Weightlifting / Mobility&Movement
Friday
Thruster 3×6 (heaviest possible)
HEAVYMETAL FRIDAY:
20 min amrap
burpee
bodyweight deadlift
1+1, 2+2, 3+3…
Saturday
TEAM WOD