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