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Monday

Front squat or Back squat (climbing) 5 – 5 – 5 – 5 – 5

Aim for higher total KG amount than last week

Metcon:
AMRAP 15
5 HR push ups
10 reverse lunges (RX+ with Kettlebells)
15 abmat sit ups

Tuesday

Pull ups: 2 x ME (strict) + 2 x ME (kipping) – Rest 2:00 between sets

HSPU: 2 x ME (strict) + 2 x ME (kipping) – Rest 2:00 between sets

Metcon:
21-15-9
Wall ball
Burpee
T2B
KBS 24/16

Wednesday

Push jerk 3 – 3 – 3 – 3 – 3 (climbing)

Aim for higher total KG amount than last week

Metcon:
5 rounds for time
9 hang power clean 40/30
5 thrusters 40/30
1 Bar MU *

*Scale to 6 pull ups or 3 C2B

Olympic: Clean & Jerk

Thursday

WOD (S):
EMOM 30
1: 10-15 wall ball
2: 10-15 KBS
3: 20 back rack jumping lunges 20/15

+ Core workout

Friday

Barbell compex; Heavy single
1 power snatch
1 hang power snatch
2 OHS
4 OH lunge

Metcon:
60 steps OH walking lunges (KB or DB)
50 T2B
40 burpees
30 pull ups
20 DB/KB snatch

Saturday 

Team WOD 11:00.

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