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Monday

Back squat 5RM; then 2×5 – 85% of todays 5RM

Metcon:
AMRAP 10
12 overhead lunges 15/10
9 squats 15/10
6 pull ups

Tuesday

HSPU strength or progression work

Metcon:
“Swinging Mary”
AMRAP 20
5 HSPU
10 pistols
15 KBS 24/16

Wednesday

Push press 5RM; then 2×5 – 85% of todays 5RM

Metcon:
“Hidden Karen”
10 rounds for time
5 T2B
15 wall ball
5 burpees

Timecap: 18 min

Olympic: power clean + push jerk

Thursday

WOD (S):
Teams of 3 / 3 rounds
120 double unders
60 hang power clean 35/25
60 push ups
60 KBS 32/24

Friday

3 sets of following: (split in groups)
20/16 cal row
4 trips box push 100/70
20 steps walking lunges (add load if possible)
rest until rower is free again and start new round.

Metcon:
10 mins of continuous work
5 strict T2B
30+30s suitcase carry
7+7 one arm DB/KB press
30s hollow hold or 30s planking

Saturday

Team WOD 11:00.

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