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This is a bit lighter week in squats, next week we will push beyond 100% !

Monday

Sumo deadlift 5 x 5

Metcon:
4 rounds for time
10 burpee box jumps
14 sumo deadlift hi-pull 40/30
12 thrusters
8 hang squat cleans
rest 1:00

Tuesday

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

Metcon:
AMRAP 7
10 KB snatch 24/16
12 KB lunges (6+6, one arm)
15 sit ups

Wednesday

Ring/KB push ups 4 x 10

Strict chin-ups 3 x ME

Metcon:
5 rounds for time
15 burpees
10 T2B
rest 0:30 after each round

Thursday

WOD (S):
120 DU
100 wall balls
80 KBS 24/16
60 sit ups
40 burpees
20 thrusters 30/20

Olympic: push jerk + split jerk

Friday

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

Metcon:
4 rounds for time
200m run
20 wall balls

Saturday

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

Sunday

Open doors 14-16.

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