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Monday

Back squat 5 x 2 – 85%

Backrack lunges 4 x 10 – heaviest possible –

Metcon:
For time
50 wall balls
50 abmat sit ups
25 pull ups
25 wall balls
25 abmat sit ups
10 pull ups
Timecap: 12 min

Tuesday

Push press + hold (2 s) 3 x 2 – 80%, 2 x 2 – 85%
+
E2MOM for 3 sets
10 x push press – 50-60% of 1RM

Metcon:
EMOM 12
1: 20 KBS 24/16
2: 12 thrusters 40/30
3: ME burpees
4: REST

Score is total amount of burpees.

Wednesday

Skill: HSPU progressions, ovearhead squat

Metcon:
5 rounds for quality
5 HSPU
10 OHS 40/30
10 push ups
15 back squats 40/30

Olympic: hang snatch

Thursday

WOD (S):
1:30 on / 1:00 off / 4 x each
1) 15 T2B + ME abmat sit ups
2) 15 hang power clean 40/30 + ME KBS 24/16
3) 15 push ups + ME burpees

Score is total reps of sit ups, KBS and burpees.

Friday

Clean complex: 1 squat clean + 1 hang squat clean: REP MAX
then do 2 additional sets with 95% and 90% of RM.

Metcon:
“Barbell conditioning”
AMRAP 12
12 press
22 overhead lunges
12 push press
22 backrack lunges
12 push jerk
22 front rack lunges

40/30kg, scale OH lunges to lunges with plate if needed.

Saturday

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

Sunday

Open doors 14-16. Mobility 16:00.

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