Monday

Push press 2RM (fairly easy 2RM, no drop sets first week)

Metcon:
For time
30 lunges 15/10kg
100 DU or single under
50 wall ball
17 pull up
50 wall ball
100 DU or single under
30 lunges 15/10kg

Tuesday

Pick one EMOM:

a) EMOM 10:
1: 4-8 strict pull up
2: 8-10 floor press

b) EMOM 10:
1: 4-8 strict HSPU
2: 8-10 sumo high pull from hang

c) EMOM 10:
1: 6-10 strict T2B
2: 30-40s frontrack KB carry

Metcon:
AMRAP 8
2 push up
2 KBS
2 abmat situp
4+4+4, 6+6+6…

Wednesday

Back squat 5 x 5 @ 70%

Front squat 2 x 10 @ 60%

Metcon:
15-12-9
Thruster 50/35
Burpees over bar
Hang squat clean 50/35
Rest 1:30 after all 15’s and 12’s are completed.

Olympic: Power clean + push jerk

Thursday

WOD (S):
EMOM 40
1: 20-40 DU
2: 10 alternating pistols
3: 8-12 T2B
4: 8-12 burpees
5: rest

Friday

Deadlift stamina 4 x 10

Metcon:
2 rounds for time
10 hang power clean 40/30
20 frontrack lunges 40/30
30 KB snatch 24/16
40 DU

Saturday

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