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Monday

Front squat 3-3-3-3-3

Metcon:
AMRAP 15
7 T2B
14 wall ball
21 KBS 24/16

Tuesday

Work with one gymnastics skill for ~15mins

Metcon:
EMOM 9
1: 5-10 HSPU
2: 30-50 DU
3: rest

EMOM 9
1: 5-10 pull ups
2: 15 hang power clean 40/30
3: rest

EMOM 9
1: 5-10 push press 40/30
2: 10-15 burpees
3: rest

Wednesday

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)

Metcon:
AMRAP 8
20 KB snatch 24/16
20 abmat sit ups
20 jumping lunges
rest 2:00
AMRAP 6
10 KB snatch
10 abmat sit ups
10 jumping lunges

Olympic: Snatch + OHS

Thursday

On the minute for 24 mins:
1: 1 round of Cindy
2: 15 hang power snatch 35/25
3: Max calories on ski-erg/bike/rower
4: rest

Friday

OPEN 18.4

Saturday

Team WOD 11:00.

 

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