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Monday

Strength: HBBS 1RM

Metcon:
20 min amrap
5 hbbs @ 50%
20 double unders
15 KBS 24/16

Tuesday

Strength: Press 1RM

Metcon:
10 rounds for time
10 wall balls
15 abmat situps

Wednesday

Weighted pistol

Metcon:
Tabata: Air squats & Push ups
– then –
21 – 15 – 9
Box jumps
Pull ups

Thursday

Olympic weightlifting: Squat clean 1RM / Mobility&Movement

Friday

21-18-15-12-9-6-3
Front squat 60/40
Burpees
Box overs

Saturday

Team WOD, open gym

Sunday

Open gym

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