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Monday

Back squat: 8 x 65%, 6 x 75%, 4 x 85%, 4 x 90%
Front squat: 5 x 70%, 4 x 80%, 3 x 85%, 3 x 90%

Metcon:
AMRAP 10
10 box steps holding plate 20/15
20 sit ups
5 burpees

Tuesday

Deadlift 3×10

Metcon:
3 rounds for time
16 OHS 35/25
400m run
16 pull ups

Wednesday

Back squat: 6 x 65%, 6 x 75%, 6 x 80%, 6 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%

Metcon:
8-7-6-5-4-3-2-1
Clusters
T2B

Thursday

WOD (S):
28 wall balls
28 burpees
28 KBS
800m run
14 wall balls
14 burpees
14 KBS
800m run
7 wall balls
7 burpees
7 KBS
800m run

CAP: 25 min

Olympic: Snatch

Friday

HSPU + planking 5 x 8 + 30 s hold (weighted if possible)

Metcon:
5 rounds for time
400m run
10 HSPU
10 pull ups

Saturday

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

Sunday

Open doors 14-16. Olympic 2.0: 16:00.

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