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Monday

Box closed

Tuesday

“Big gymnastics conditioning”
EMOM 36:
1: 10 WB + 5-10 T2B
2: 10 KBS + 5-10 pull up
3: 20 walking lunges
4: 20 abmat sit ups
5: 10 burpees + 20s plank
6: rest

Wednesday

Squat: Choose either front or back squat and perform set 5 x 5 (climbing, across, waves..)

Metcon:
For time
21-15-9
thrusters 40/30
burpee over bar

Olympic: Squat clean

Thursday

WOD (S):
AMRAP 15
10 hang cleans 40/30
10 push ups
10 pistols
10 T2B

Rest 5:00

AMRAP 15
10 push press 40/30
10 wall ball
10 KBS 24/16
10 pull ups

Friday

Rope climbs for strength or skill work

Deadlift 4 x 10

Metcon:
2 rounds for time
10 frontrack lunges 40/30
20 box overs
30 air squats
10 HSPU
20 KB push press (10+10)
30 DU

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