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Monday

Push jerk 9-6-3
Split jerk 5-3-1

Metcon:
AMRAP 7
14 KBS 24/16
14 push press 40/30

Tuesday

Gymnastics strength:
EMOM 16
1: 1-2 rope climbs
2: 5-10 ring dips
3: 5-10 pull ups
4: 5-10 T2B

Metcon:
2 rounds for time
800m run
30 wall ball
20 push ups

Wednesday

Back squat 5RM; push to max

Metcon:
4 rounds for time
6 thrusters 40/30
12 front rack lunges
6 burpee over bar

Olympic: snatch

Thursday

WOD (S):
EMOM 15
4-6 burpees
6-8 wall ball
*Both on the minute

Rest 5:00

EMOM 15
2-6 pull ups
7-10 KBS 24/16
*Both on the minute

Friday

KB front squat 3 x 10

KB reverse lunges 3 x 14

Metcon:
50 DU
40 box overs
30 T2B
20 push ups
10 dual KB S2OH
5 bar MU

Saturday

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

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