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Monday

Back squat
2 rounds
8 x 60%
rest 1:00
6 x 65%
rest 1:00
4 x 70%
rest 3:00

Metcon:
5 rounds for time
15 wall ball
10 T2B
15 KBS 24/16
5 burpees

Tuesday

Gymnastics test:
a) ME strict pull ups
b) ME kipping pull ups

c) ME strict HSPU
d) ME kipping HSPU

“CINDY”
AMRAP 20
5 pull ups
10 push ups
15 air squats

or

“MARY”
AMRAP 20
5 HSPU
10 pistols
15 pull ups

Wednesday

Push press 5-5-5
Push jerk 3-3-3

Barbell conditioning:
4 sets of
10 floor press
16 front rack lunges
rest 1:30

One bar, same weight (add tempo to floor press if too easy weight compared to lunges etc.)

Olympic: Snatch

Thursday

WOD (S):
10 rounds for time
30 DU
10 air squat
5 burpees

rest 5:00

For time:
X amount of UB thrusters 40/30
Y amount of UB pull ups
X+Y of KBS 24/16

Repeat triplet until 100 KBS completed.

Friday

Clean complex:
E2MOM x 8
1 squat clean (floor)
1 squat clean (hang)
1 front squat

Aim for about 80% of your 1RM clean in last set.

Metcon:
EMOM 20
2 HSPU
1 hang power clean (heavy)

Saturday

Team WOD 11:00

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