Monday

Jerk stamina:
EMOM 8
1: 4 push jerks
2: 4 split jerks

Push press 3 x 10

Metcon:
AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time

Tuesday

Gymnastics strength:
3 x ME ring dips
3 x ME strict C2B/pull ups

Gymnastics conditioning:
AMRAP 20
10 KB/DB snatch
20 abmat sit ups
30 DU
10 push ups
20 T2B
30 DU

Wednesday

Back squat 5RM; 2 x 5 – 90%

Metcon:
“KAREN”
150 wall balls for time

Olympic: Clean&jerk

Thursday

WOD (S):
EMOM 30
1: 12-10 cal bike/ski/row
2: 15 KBS 24/16
3: 10 pull ups
4: 20 sit ups
5: rest

Friday

Box step ups 3 x 10

Reverse lunges 3 x 10

Metcon:
4 rounds for time
15 power snatch 35/25
9 burpee over bar

Saturday

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