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Monday

Back squat
2 rounds:
8 x 65%
rest 1:00
6 x 70%
rest 1:00
4 x 75%
rest 3:00

Metcon:
400m run
21 wall balls
400m run
15 front squats 50/35
400m run
9 thrusters 50/35

Tuesday

EMOM 12:
1: :30s pull ups
2: :30s double unders
3: :30s HSPU
4: :30s DB/KB snatches

Metcon:
AMRAP 15
15 hang power clean 40/30
10 burpees over barbell
5 T2B

Wednesday

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

Heavier than last week

“Uppebody armor”
3 sets:
10 strict press
rest 30s
10 floor press
rest 30s
10 diamond push ups
rest 1:00

Olympic: Snatch

Thursday

WOD (S):
“MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Friday

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

Heavier than last week

Metcon:
AMRAP 20
30 alternating pistols
20 abmat sit ups
10 hang power clean 60/40

Saturday

Team WOD 11:00

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