Monday
HBBS
4×5 @70%
Metcon:
AMRAP 12
10 KBS 24/16
10 T2B
10 OHS 35/25
10 hang power snatch 35/25
Tuesday
1) 4x 3 press + 5 push press (rest 2 min between sets)
2) 3 press + ME push press
use heaviest weight in 1) for 2)
Try to go up from last week
Metcon:
Quality based NOT for time
14-12-10-8
press @ 60%
pistols
bent row (press weight)
heavy russian swings
Wednesday
Pull ups 4×8 (or ME)
HSPU 4×8 (or ME)
(negative pull ups/hspu)
Metcon:
Teams of 2, relay
AMRAP 15
10 UB S2OH (pick weight suitable for both)
4 burpee box over
12 KB lunges 2×24/2×16
Thursday
WOD (S):
30 rounds for time
3 pull ups
5 burpees
15 DU
Olympic: squat clean
Friday
3 position snatch
21-18-15-12-9
kbs
burpee box jumps