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Monday

HBBS 4×5 (climbing for heavy 5)

KB lunges 3×10 (front rack)

Metcon:
4 rounds for time
10 front rack lunges 50/35
15 wallballs
10 T2B
rest exactly 1:00 after each round

Tuesday

Press 6-6-4-4-2-2 (climbing)

Metcon:
EMOM 10
Even: 25 air squats
Odd: 10 push press @ 60-70% of 1RM
– then –
EMOM 10
Even: 25 air squats
Odd: 10 push jerk @ 60-70% of 1RM

Wednesday

EMOM 10:
Even: 5-10 HSPU
Odd: 5-10 pull ups

Metcon:
25 C2B
50 T2B
every time you break a set, do 20 double unders

Olympic: squat clean

Thursday

Olympic: squat clean

WOD (S):
6 min amrap of wallballs
1 min rest
6 min amrap of burpees
1 min rest
6 min amrap of KBS 24/16

Friday

Deadlift 8-8-6-6-4-4 (start from 55-60% of 1RM, climbing)

Metcon:
30 HSPU
40 pull ups
50 KBS 24/16
60 abmat sit ups
70 burpees

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16

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