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Monday

LBBS (heavier than last week)

Turkish getup

Metcon:
5 rounds for total working time
10 frontrack lunges 50/35kg
15 box over jumps
rest 0:30

Tuesday

EMOM 10:
5 strict pullups (or 3 perfect negatives)
5 deadlift @ 80%

Metcon:
21-15-9
Burpees
Pull ups
KBS 24/16kg

Wednesday

Superset 3×10
ring dips
weighted sit ups (use kb or plate, heaviest possible)
(rest as needed)

Metcon:
10 min amrap
8 front squats 60/40kg
8 bar dips (scale to box dips)
16 abmat situps

Thursday

Olympic Weightlifting / Mobility

Friday

Thrusters 3×6 (heaviest possible)

Metcon:
10 push press 60/40kg
20 t2b
30 wallballs
40 double unders
10 hang power cleans 60/40kg
60 air squats
10 hang power cleans
40 double unders
30 wallballs
20 t2b
10 push press

Saturday

TEAM WOD

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