Monday

L1:
Front squat 6×3
Back squat 6×4
(light weights, technique focus)

L2: Deload
5 x 40%, 5 x 50%, 5 x 60%

Metcon:
5 rounds for time
2 rounds of CINDY*
5 deadlifts**

* 5 pull ups, 10 push ups, 15 air squats
** around 70% of 1RM, heavy but perfect form!

Tuesday

Press deload 5 x 5 @ max 60% of heaviest weight used in earlier weeks

Metcon:
For time
20 box jumps
20 push press 40/30
20 pull ups
20 KBS 24/16
10 burpee box jumps
10 hang power clean + jerk
10 C2B
10 KB snatch (5+5) scaled: DB / barbell snatch

Wednesday

Technique work: HSPU, pistols, DU

Metcon:
AMRAP 10
7 HSPU
14 pistols
21 DU

Core work:
3 x 10-15 weighted sit ups (plate behind head)
3 x 10-15 weighted back extensions

Olympic: push jerk + split jerk

Thursday

WOD (S): “Surfer on Acid^2”
3 rounds of
400m run
21 burpees

rest 5:00

3 rounds of
200m run
12 wall balls

rest 5:00

21-15-9
burpees / wall balls

Friday

Establish heaviest weighted pull up and 1 x me strict pull up set.

“40100 SEVEN”
7 rounds for time
7 HSPU
7 thrusters 50/35
7 T2B
7 high box jump
7 burpees
7 KBS 24/16
7 pull ups

Saturday

Team WOD 11:00, open doors 12-14. Free intro 14:30!

Sunday

Open doors 14-16. Gymnastics 16:00.