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Monday

Press 3RM; 95%, 90%

Metcon:
“Monday Smash”
42-30-18
Thrusters 40/30
C2B

CAP: 30min

Tuesday

Complete for time:
a) 50 ring dips
b) 50 T2B
(kipping allowed)

Metcon:
18-15-12-9
Hang power clean 50/35
Burpee over bar

Wednesday

Front squat 2RM; 95%, 90%

Metcon:
3 rounds of
5 pull ups
10 push ups
15 wall balls
directly into
3 rounds of
5 pull ups
10 push ups
15 front squats 50/35

Thursday

WOD (S):
105 wall balls
55 burpees
25 T2B
rest 3:00
25 T2B
55 burpees
105 wall balls

CAP: 40min

Olympic: Clean&Jerk

Friday

“Modified Bear Complex”
5 sets for heaviest possible:
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind neck

Metcon:
AMRAP 9
3+3, 6+6, 9+9…
power snatch 40/30
pull ups

Saturday

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

Sunday

Open doors 14-16.

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