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Monday

Deadlift 4 x 8

Metcon:
3 rounds for time
25 burpees
25 pull ups
25 thrusters 30/20

Tuesday

Back squat: 8 x 65%, 8 x 70%, 6 x 80%, 6 x 85%
Front squat: 5 x 70%, 5 x 75%, 5 x 80%, 5 x 85%

Metcon:
For time
15 T2B
50 wallball
25 T2B
25 wallball
15 T2B

Wednesday

Superset:
HSPU 5 x 8
Planking 30 sec (weighted if possible)

Metcon:
1 – 10
Hang power clean 60/40
Front squat
STOH

Olympic: Jerk

Thursday

Hero Thursday: “MURPH”
1 mile run
100 pull ups
200 push ups
300 airsquats
1 mile run

Scaled:
800m run
50 jumping pull ups
100 push ups
150 air squats
800m run

Friday

Back squat: 8 x 65%, 8 x 70%, 8 x 75%, 8 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%

Metcon:
“Little Chipper”
30 OHS 35/25
30 push press 35/25
30 burpee over bar

Saturday

Team WOD 11:00, Open doors 12-14. Free Intro / Bring a Friend 14:30!

Sunday

Open doors 14-16. Gymnastics 16:00.

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