Monday

Back squat
2 rounds:
6 x 75%
rest 1:00
4 x 80%
rest 1:00
2 x 85%
rest 3:00

Metcon:
3 rounds for time
400m run
30 KBS 24/16

Target is to go unbroken on swings

Tuesday

Long gymnastics EMOM 40:
1: x amount of strict pull ups
2: 8-12 burpees
3: x amount of strict HSPU
4: 30-50 DU (45s of jump rope)
5: rest

Wednesday

Push press 3-3-3
Push jerk 2-2-2

3 sets of:
10 x BTN press
rest :45s
12 x OH lunges
rest :45s
10/10 DB/KB push press
rest 1:30

Olympic: split jerk

Thursday

WOD (S):
“NICOLE”
AMRAP 20
400m run
Max reps ub pull ups

Core:
:30s dual KB frontrack wall sit
:30s rest
:30s hollow body hold
:30s rest
:30s plank
:30s rest
x 3 rounds

Friday

Clean complex:
EMOM 6
1 squat clean
1 hang squat clean

Increase load

E2MOM for 8 mins (4 sets)
1 squat clean
1 hang squat clean

EMOM 20:
5 wall ball
3 T2B
1 hang power clean (heavy)

Saturday

Team WOD 11:00