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Monday

Back squat: 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 90%
Front squat: 5 x 65%, 4 x 75%, 4 x 80%, 4 x 85%

Metcon:
AMRAP10
15 wall balls
25 russian swings 24/16
10 power cleans 40/30


Tuesday

Ring/KB push ups 4 x 10
Strict Chin-ups 3 x ME

Metcon:
“Alt. EMOM10 FRAN”
1: 9 pull ups
2: 9 thrusters


Wednesday

Back squat: 5 x 65%, 5 x 75%, 5 x 75%, 5 x 75%
Front squat: 4 x 5 65%

Metcon:
3 rounds for time
10 hang power snatch 35/25
10 OH lunges 35/25
10 burpees over bar

olympic: snatch


Thursday

WOD (S):
40 KB/DB snatch
1000m run
30 KB/DB snatch
800m run
20 KB/DB snatch
400m run
10 KB/DB snatch
200m run

Friday

Sumo deadlift

“Push up DIANE”
21-15-9
deadlift 80/60
push ups

Saturday

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

Sunday

Open doors 14-16.

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