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Monday

Deload HBBS
Every 2 mins for 12 mins:
3 x 35%, 40%, 45%, 50%, 55%, 60%
(focus on speed and proper depth)

Metcon:
5 rounds for time
10 wallballs
10 push ups
10 KBS 24/16

Tuesday

Skill: Kipping, pullups / t2b, double unders

Deadlift week3 (5×75%, 3×85%, 1+95%)

Metcon:
21-15-9
T2B (scaled 27-21-15 sit ups)
pull up / ring row
(Every minute 20 du’s or 20s du try)

Wednesday

Press week4 (5×40%, 5×50%, 5×60%)

KB press 3×8 (standing)

Metcon:
14 min amrap
7 box jumps
14 KBS 24/16
21 abmat situps

Thursday

 

Friday

“Filthier Fiftyfive”
50 double unders
5 front squat 70/45kg
50 walking lunge steps
5 front squat 70/45kg
50 box overs
5 front squat 70/45kg
50 jumping squats
5 front squat 70/45kg
50 burpees
5 front squat 70/45kg
50 double unders

Saturday

Team WOD 10:00, open doors 11-13. Elements 13-14.

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