Monday

Back squat 3 x 1 – 95%

Hamstring lifts 3 x 10

Metcon:
Alt. EMOM 8
1: 1 round of Cindy
2: 20 KBS 24/16

Tuesday

EMOM 10:
1: 3-7 strict pull up
2: 7-10 strict push up

Metcon:
5 rounds for time
32 DU
16 wall ball
8 pull up

Wednesday

Push Press 1RM

Metcon:
EMOM 10
6 hang power clean
6 push press
6 back squats

All movements in minute. Bonus: add +3 burpees otm.

olympic: clean&jerk

Thursday

WOD (S):
AMRAP 12
10 wall ball
10 KBS 24/16
10 burpees
Rest 2:00
AMRAP 12
10 split jumps
10 med ball clean
10 sit up with med ball

Friday

3-position clean REP MAX in 20 minutes

Metcon:
3 rounds for time
5 hang squat clean 60/40
5 front squat
10 burpee over bar
5 hang power clean
5 S2OH
10 burpees over bar

Saturday

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

Sunday

Open doors 14-16. Mobility 16.00.