Monday

Press + push press cycle starts

1) 4 x 3 press + 5 push press (rest 2 min between sets, one set is 3 presses followed by 5 push presses)

2) 3 x press + ME push press

use heaviest weight in 1) for 2)

Metcon:
3 sets
1:00 ring dips
1:00 pull ups
1:00 rest
1:00 push ups
1:00 v-ups

Tuesday

Deadlift 1RM

Metcon:
5 rounds for time
10 burpees
20 wallballs
30 split jumps

Wednesday

HBBS work up to 5RM

Metcon:
AMRAP 10
10 backrack lunges 50/35
8 push press
20 weighted sit ups
6 HSPU

Olympic: split jerk

Thursday

Olympic: split jerk

WOD (S): “TWO LUNGS
5 rounds
10 hang power snatch
30 double unders
1 min rest
30 burpees
30 wallballs
30 KBS
300m row

Friday

3 position snatch (full squat)

Metcon:
5 rounds
1:00 ME front squats @ 70%
1:00 ME push ups
1:00 rest

Saturday

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

Sunday

Open doors 14-16.