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Tuesday

Gymnastics conditioning:
EMOM 20
1: 0:45s of rowing*
2: 1 rope climb + 5-10 pull ups
3: 0:45s of burpees**
4: 5 HSPU + 5-10 push ups
5: Rest

*Target:
Males around 1200-1500 cal pace
Females 900-1200 cal pace

**Target:
12-15 burpees in 45s

Metcon:
AMRAP 10
5 C2B
10 push ups
15 jumping squats
20 lunges
25 DU

Wednesday

Push jerk or Split jerk
3×5, 3×3 (across)

Try to go up from last week.

Metcon:
50 wall balls
25 S2OH 35/25
50 T2B
25 S2OH
50 KBS 24/16

Olympic weightlifting: Snatch

Thursday

WOD (S):
EMOM 40
1: 12/10 cal row/ski/bike
2: 10-12 push press ~50%
3: 10-15 wall balls
4: 15-25 sit ups
5: Rest

Friday

Back squat
6 x 65%
6 x 70%
4 x 75%
4 x 80%
2 x 85%
2 x 90%

Metcon:
“Leg destroyer”
3 rounds of
10 box step ups 20/15
20 reverse lunges 20/15
0:45s posterior planking
10 heavy wall ball
0:45s hollow rock
20 backrack lunges 20/15
10 jumping squats

This is not for time, rest at least 1 min between full rounds.

Saturday

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

Sunday

Open doors 14-16. Mobility 16:00.

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