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Monday

Push press + push jerk 5 x 3+2 (heavier than last week)

Metcon:
Total of 3 rounds for reps:
With in 2 mins
15 strict push ups
ME wall balls for remaining time
Rest 1:00
With in 2 mins
15 strict push ups
ME KBS 24/16 for remaining time
Rest 1:00

Score: WB+KBS reps combined

Tuesday

Gymnastics complex:

RX) 5 sets of
1 Bar MU
4-6 strict C2B
4-6 kipping C2B
Rest 1:00

L1) 5 sets of
4-6 strict pull up
4-6 kipping pull up
Rest 1:00

L2) 5 sets of
Negative pull up x 5
Rest 1:00

Metcon:
For time
750/600m row
35 barbell thrusters
25 pull ups
15 KBS 32/24
5 Bar MU / 10 C2B

Wednesday

Back squat
60% x 8
65% x 8
70% x 6
75% x 6

Metcon:
AMRAP 12
21 wall balls
15 back squats 45/30
9 burpee over bar
21 wall balls
15 front squats 45/30
9 burpee over bar
21 wall balls
15 OHS 45/30
9 burpee over bar

Olympic: Snatch + OHS

Thursday

WOD (S):
EMOM 8
1: x cal row
2: x burpees
3: x wall balls
4: x burpees
EMOM 8
1: x cal row
2: x burpees
3: x wall balls
4: x burpees
EMOM 8
1: x cal row
2: x burpees
3: x wall balls
4: x burpees

RX reps:
First EMOM 8+8+12+8
Second EMOM 10+10+14+10
Third EMOM 12+12+16+12

Friday

Snatch complex:
EMOM 9
1: 15 power snatch 35/25
2: rest
3: 12 power snatch 40/30
4: rest
5: 9 power snatch 50/35
6: rest
7: 12 power snatch 40/30
8: rest
9: 15 power snatch 35/25

Metcon:
For time
10 KB snatch
40 push ups
10 KB snatch
40 pull ups
10 KB snatch
40 T2B
10 KB snatch
40 sit ups
10 KB snatch

Cap: 14 min

Saturday

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

Sunday

Open doors 14-16.

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