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Monday

Back squat
5 x 40%
5 x 50%
5 x 60%

Frontrack lunges 3×10 (medium)

Metcon:
1:30 to complete 2 rounds of:
10 pull ups
10 jumping squats
1:30 – 3:00
12 pull ups
12 jumping squats
3:00 – 4:30
14+14.. etc. as far as possible

Tuesday

Overhead squat (technique/light)

1min amrap:
flutter kicks
30 sec rest
2min amrap:
abmat situps
30 sec rest
2min amrap:
kbs
30 sec rest
3min amrap:
t2b

Wednesday

Skill of the month: handstand

*max effort hs hold against wall
*practice with partner
*5 attempts to total free handstand (time?)

Metcon:
1 wallclimb
10 du
2 wallclimb
20 du
3 wallclimb
30 du
2 wallclimb
20 du
1 wallclimb
10 du

Thursday

Olympic weightlifting: squat snatch / Mobility&Movement

Friday

Deadlift
5 x 40%
5 x 50%
5 x 60%

Metcon:
“RANDY”
75 power snatches for time 35/25

Saturday

TEAM WOD

Sunday

Open Gym