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DELOAD WEEK (feel free to take it easy with metcons during this deload week)

Monday

Back squat 4 x 5 (max 60% of 1RM)

Metcon:
AMRAP 16
5+5 one arm DB/KB OHS (you pick the weight)
8 T2B
12 wall ball
8 T2B

Deload option: EMOM version (scale T2B to V-UP and one arm OHS to barbell OHS)
1: 5+5 one arm DB/KB OHS
2: 8 T2B
3: 12 wall ball
4: 8 T2B

Tuesday

a) strict pull ups 3 x 60-70% of max reps

b) strict HSPU 3 x 60-70% of max reps

Metcon:
EMOM 20
1: x amount of unbroken kipping pull ups
2: 15-20 KBS 24/16
3: x amount of unbroken kipping HSPU
4: 10-15 burpees or 30-50 DU
5: rest

Wednesday

Push press 4 x 5 (max 60% of 1RM)

Metcon:
Not for time
5 rounds
3 power cleans below knee
3 push jerks
3 power cleans above knee
3 push jerks
Rest as needed between rounds, increase weight within rounds

Olympic: Clean

Thursday

WOD (S):
Recovery session
4-5 sets
3-5 strict pull up
3-5 strict T2B
5-10 wall ball
30s hollow hold
5-10 medball squat cleans
7+7 one arm KB/DB press
3+3 turkish get ups
30s arch hold
5-10 perfect push ups

Friday

3 sets of:
6 x heavy box push
20m bearhug medball walking lunges
10 russian KB swing 32/24
Rest ~1:30 between sets

Metcon:
10 mins of continuous work
10 Dual KB deadlift (light)
:30s farmer hold
6-10 diamond push ups
30-50 DU

Saturday

Team WOD 11:00.

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