Monday
Deadlift 6-6-4-4-2-2 (start ~80%)
Metcon:
10 – 1
hang power clean 60/40
push press
pull ups
Tuesday
Press 3-3-3-2-2-2-1-1-1 (climbing)
Metcon:
AMRAP 15
20 press (barbell)
20 KBS 24/16
20 abmat sit ups
Wednesday
EMOM 14:
Even: 5-10 ring dips (box dips)
Odd: 5-10 pull ups
Metcon:
7 rounds for time
12 DB/KB snatch
40 DU
12 T2B
Olympic: Squat snatch
Thursday
WOD (S):
tabata smash up
3 rounds, 2 min on 1 min off
SDHP 35/25
Box overs
Burpees
Friday
HBBS (deload) 5×5 @ 60%
Thruster 3×10 (light)
Metcon:
40 pistols
15 pull ups
30 pistols
15 pull ups
20 pistols
15 pull ups
10 pistols
15 pull ups
Saturday
Team WOD 11:00, open doors 12-14
Sunday
Open doors 14-16