Monday

HBBS 5×5 @ 80% (rest 4-5min)

Goblet squats 3×12

Metcon:
AMRAP 14
12 squat snatch 40/25 (or power snatch + ohs)
25 double unders
8 T2B

Tuesday

Pull ups 4×8 or ME

HSPU 4×8 or ME

Start with the movement which is more challenging for you!

If 8 is too easy, add weight or deficit, if 8 is too much, aim for max effort (scale down to negatives etc to gain strength)

Metcon:
Alt. EMOM 14
Even: 10 x front squat @ 55-65%
Odd: 10 x burpees

Wednesday

1) 4x 3 press + 5 push press (rest 2min)

2) 3 x press + ME push press (use heaviest weight in 1)

try to go up from last week

Technique: Pistols and double unders

Metcon:
5 rounds for quality
20 double unders
10 pistols

Olympic basic: squat snatch

Thursday

Olympic basic: squat snatch

WOD (S):
7 rounds for time
20 KBS 24/16
15 burpee box jumps

Friday

3 position snatch (power position, hang, below knee)

Metcon:
6 rounds for time
15 wallballs
12 hang power cleans 50/35
9 front squats
rest 1:30

CAP: 18 min

target is to go UB all movements, one round should be completed under 1:30.

Saturday

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

Sunday 

Open doors 14-16.