Monday
EMOM 9:
1: 5-10 pull ups (strict)
2: 5-10 HSPU (strict)
3: 20 heavy russian swings
Metcon:
DEATH by burpee box overs
Tuesday
1) 4x 2 press + 5 push press (rest 2min)
2) 2 x press + ME push press
Metcon:
Overhead party
2500/2000kg S2OH, every time you break do 2 burpees
Wednesday
HBBS 3×5 @ 85% (rest 5min)
Goblet squats 3×12
Metcon:
Alternating EMOM 14
Even: 14 overhead lunges 20/15
Odd: 20 wallballs
Olympic: Snatch 1RM
Thursday
WOD (S):
5 rounds
20 thrusters 20/15
30 KBS 24/16
40 DU
2 min rest
Olympic: Snatch 1RM
Friday
HEAVY METAL FRIDAY
48 deadlifts
24 burpees
36 front squats
18 burpees
24 power cleans
12 burpees
12 S2OH
6 burpees
6 thrusters
3 burpees
RX: 60/40, L1: 50/35, L2: 40/25
Saturday
Team WOD 11:00, Open gym 12-14.
Sunday
Open gym 14-16.