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Monday

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

Metcon:
30-20-10
Hang power clean 50/35
Frontrack lunges 50/35
Everytime you break a set: 5 burpees over bar

Tuesday

Pick one from each gymnastics complexes:

1 a) 3 sets of:
1-2 ring MU
4-6 ring dips
Rest 1:30

1 b) 3 sets of:
3-6 chest to rings
4-6 ring dips (band)
Rest 1:30

1 c) 3 sets of:
6-10 heavy ring row
6-10 narrow push ups
Rest 1:30

2 a) 3 sets of:
1-2 bar MU
6-10 kipping C2B
Rest 1:30

2 b) 3 sets of:
3-6 strict pull up
3-6 kipping pull up
Rest 1:30

2 c) 3 sets of:
5 x jumping pull up with slow decent
Rest 1:30

Metcon:
21-15-9
Deadlift 80/55
T2B

Wednesday

Back squat
60% x 8
65% x 8
75% x 4
80% x 4

Metcon:
For time
120 wall ball
90 DU
60 push up
30 pull up

Olympic: Squat clean

Thursday

WOD (S):

Buy in: 50/35 cal row

100 steps walking lunges

3 rounds of
50 KBS 24/16
25 burpees

100 steps walking lunges

Friday

Barbell complex:
EMOM 9
1: 12 hang power clean 40/30
2: 12 push jerk 40/30
3: rest
4: 9 hang power clean 50/35
5: 9 push jerk 50/35
6: rest
7: 6 hang power clean 60/42
8: 6 push jerk 60/42
9: rest

Metcon:
AMRAP 12:
1 round of Bear complex 50/35
2 rounds of Cindy
30 sit ups

Bear complex:
1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press = 5 reps
Cindy:
5 pull ups + 10 push ups + 15 air squats = 30 reps

Saturday

Team WOD 11:00, open doors 12-13:30.

Sunday

Open doors 14-16.

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