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Monday

Push jerk or split jerk
3×5 and 3×3 (across)

Pick which you prefer to practice more.

Metcon:
27-21-15
Wall ball
KBS 24/16
Thruster 30/20
Abmat sit ups

Tuesday

Gymnastics circuit:
For 20 mins / 30s on 30s off
1: ME strict push ups
2: L-Sit (bar)
3: 5 C2B + ME pull ups
4: Arch hold

Metcon:
“Quickie 4.1”
Buy in: 3 rope climbs / 15 C2B / 30 pull ups
12-9-6
Hang power clean 50/35
Burpee over bar

Wednesday

Back squat
65% x 6
70% x 6
75% x 4
80% x 4
85% x 4

Metcon:
EMOM 15
1: 10-15 UB wall ball
2: 10-16 jumping lunges 20/15
3: 10 T2B

Olympic: Clean&Jerk

Thursday

WOD (S):
5 rounds
With in 4 mins
400m run
ME hang power clean 40/30 for remaining time
Rest 2:00 between rounds

Friday

E2MOM for 5 sets
3-position clean

Metcon:
80 KBS 24/16
60 Airsquats
40 Push ups
20 Wall balls
Rest 2:00
20 Wall balls
40 Push ups
60 Airsquats
80 KBS 24/16

Saturday

Team WOD 11:00, Open doors 12-13.

Sunday 

Open doors 14-16.

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