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Monday

EMOM 11
1: 5 push jerks
2: rest
3: 5 split jerks
4: rest
5: 5 push jerks
6: rest
7: 5 split jerks
8: rest
9: 5 push jerks
10: rest
11: 5 split jerks

Push press 2 x 15

Metcon:
AMRAP 10
21 hang power clean 40/30
15 thrusters
9 burpee over bar

Tuesday

Gymnastics strength:
Tabata push ups
Tabata sit ups

Gymnastics conditioning:
4 x 4 min AMRAP / rest 1:00
10 pull ups / 10 T2B
20 KBS 24/16
30 DU

Wednesday

Back squat 5RM; 2 x 5 – 90%

Metcon:
2 rounds for time
30 wall ball
20 back rack lunges 50/35
10 HSPU (strict push ups)

Olympic: Snatch+OHS

Thursday

WOD (S):
E3MOM for 36mins
1: 400m run
2: 15 burpee box over
3: 10 T2B + 15 back extension + 20 KBS 24/16

Friday

Box step ups 3 x 12

Reverse lunges 3 x 12

Metcon:
3 rounds for time
9 deadlifts 80/55
15 push ups
21 wall ball

Saturday

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

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