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Monday

Back squat 5RM; 2×5 – 90% todays 5RM

Metcon:
EMOM 15
1: 10 T2B
2: 10-16 jumping lunges 35/25
3: 15 wall ball

*preferably unbroken in T2B’s and wallballs

Tuesday

EMOM 20:
1: 5-10 ring push ups
2: 30-40s push up plank
3: 10-15 V-UPS
4: 15-20 back extensions

rest 2:00

EMOM 20:
1: 5-10 HSPU
2: 10-15 squats 15/10
3: 14-20 lunges
4: 10-15 G2OH

Wednesday

Push press 5RM; 2×5 – 90% todays 5RM

Metcon:
“Kind of Helen”
1000m run
63 KBS 24/16
36 pull ups

Olympic: Snatch

Thursday

In teams of 2 complete all 3 stations in any order.

10 mins to:
2000/1600m row
remaining time: max burpees over rower

rest 2:00

10 mins to:
14 HSPU
28 C2B
42 push ups
56 KBS 32/24
70 DU
remaining time: max medball squat cleans

rest 2:00

10 mins to:
400m walking lunges
remaining time: max T2B’s

Friday

4 sets of:
10 KB/DB push press
15 KB/DB front squats
30s wall sit
Rest 2:00 between sets

Metcon:
AMRAP 12 (continuous work)
4 burpees
4 KB/DB weighted box step ups

Saturday

Team WOD 11:00

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