Monday

Press 5-5-5-3-3-3

Metcon:
10-8-6-4-2
Press @ 60%
Pistols
DB push ups
OHS (press weight)

Tuesday

Deadlift 7-7-5-5-3-3

Metcon:
4 rounds for time
25 wallballs
10 front squats 60/40

Everytime you break a set do 2 burpees. Holding ball for longer than 3s is counted as a break.

Wednesday

EMOM 15:
1: 4-8 HSPU
2: 4-8 pull ups
3: 30-40 DU

Metcon:
27-21-15-9
KBS 24/16
pull ups
push ups

Olympic: OHS + snatch balance

Thursday

WOD (S):
6 sets
15 hang power cleans 40/30
40 DU
10 burpees
rest 3 min

CAP: 40min

Olympic: OHS + snatch balance

Friday

HBBS 4×4

Thrusters 4×8 (heavy)

Metcon:
AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

Saturday

Team WOD 11:00, open doors 12-14

Sunday

Open doors 14-16