Monday

HBBS
3 x 75%
3 x 80%
2 x 85%
2 x 90%
1 x 95%
1 x 95-98% (if feeling ok)
(rest as needed)

Metcon:
“JACKIE”
1000m row
50 thrusters 20kg
30 pull ups

Tuesday

Alternating EMOM 8:
Even: 4-8 strict pull ups
Odd: 4-8 strict HSPU (10-15 push ups)

Metcon:
24 mins for max reps
1:00 ME DU
1:00 rest
1:00 ME DB (KB) snatch 25/15kg
1:00 rest
1:00 ME russian swings 32/24kg
1:00 rest

Wednesday

Front squat
5 x 75%
5 x 80%
3 x 85%
3 x 90%
2 x 95%
(rest as needed)

Metcon:
10 min amrap
10 frontrack lunges 50/35kg
20 box overs
30 abmat sit ups

Thursday

Olympic weightlifting: Overhead squat / Mobility&Movement

Friday

FRIDAY CHIPPER
50 deadlifts 50/35kg
50 pull ups
50 wallballs
50 push ups (RX+ ring dips)
50 wallballs
50 pull ups
50 deadlifts 50/35kg

Saturday

TEAM WOD 11:00, Open doors 12-14

Sunday

Open doors 13-16