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Monday

Push press 5 x 2 @ 90% (of last weeks 2RM)

Metcon:
20 KBS 32/24kg
10 burpee box over
10 T2B
20 wall ball
10 pull ups
10 HSPU
Rest 3:00 and repeat (mark both rounds times, try to hold same pace)

Tuesday

Pick one movement and do strength or skill work (20 mins)
– Pull up
– Ring dip
– HSPU
– T2B

Gymnastics conditioning:
EMOM 20:
1: 20 steps walking lunges
2: 30-40 DU
3: 5-10 push ups + 10 back extensions
4: 20 abmat sit ups
5: rest

Wednesday

Back squat 5 x 2 – 85%

Front squat 2 x 10 – 70%

Metcon:
On the minute
2 hang power clean
4 hang power clean
6 hang power clean
2 hang squat clean
4 hang squat clean
6 hang squat clean
1+1+1 hang power clean + hang squat clean + S2OH
2+2+2 same as above
1+1+1 same as above

RX: 70/45kg

Olympic: snatch

Thursday

Team of 3:
AMRAP 25
7 heavy KBS
7 heavy wall ball
7 burpees

Team mate completes one full round, then switch and so on. 1 person working, 2 resting. This 7+7+7 should be all out sprint for each team member. Only full rounds are counted.

Friday

EMOM 8: “pulling strength”
1: 1-2 rope climbs (pull ups)
2: 10 deadlifts

Metcon:
For time
5 bar MU
10 HSPU
20 C2B
30 KB snatch 24/16
40 KB front rack lunges
50 DU
Rest 3:00 and repeat

Saturday

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

 

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