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Monday

Back squat 3RM

Front squat 2 x 10

Metcon:
3 rounds for time
200m run
21 wall ball
15 KBS 24/16
9 C2B

Tuesday

a) HSPU 9-7-5

b) Pull ups 9-7-5

Adjust reps suitable for you. Rest 1:00-1:30 between sets

Metcon:
AMRAP 3
15 burpee box over
15 T2B
rest 3:00
AMRAP 3
12 burpee box over
12 T2B
rest 3:00
AMRAP 3
9 burpee box over
9 T2B

Wednesday

Push press 3RM

Single arm KB/DB press 3 x 8-10 – Rest 60s

Metcon:
15-12-9
Thruster 50/35
3 x DU’s
Hang squat clean 50/35
Rest 1:30

Olympic: Snatch

Thursday

WOD (S): Teams of 3
400m slamball run
100 hang power clean 50/35
400m run
80 KBS 32/24
400m run
60 pull ups
400m run
40 S2OH 50/35
400m run
20 front squats 50/35

Friday

a) Overhead squat: 5-5-5-5

b) Barbell floor press: 9-7-5-9-7-5

Metcon:
AMRAP 12
10 KB snatch 24/16
15 T2B
20 KB push press (10+10)
20 OH reverse lunge (10+10)

Saturday

Team WOD 11:00.

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