Monday

Back squat 1RM

Metcon:
For time
20 back squats 40/30
20 burpees over bar
20 thrusters 40/30

Tuesday

a) sHSPU max set
b) sPull ups max set
c) 3 sets of 60-70% both movements (% of sHSPU and sPull ups max set)

Metcon:
Tabata mixed 10 mins
:20s air squats
:10s rest
:20s push ups
:10s rest
:20s V-UPS
:10s rest
:20s kipping pull ups
:10s rest

Wednesday

Push press 1RM

Push jerk 1RM

Metcon:
21-15-9
KB snatch 24/16
kipping HSPU

Olympic: Snatch 1RM

Thursday

WOD (S):
1000m run
75 wall balls
50 burpees
25 bar MU (scale to C2B -> pull ups)

rest 5:00

3 rounds for time
60 DU
20 hang power clean 50/35
10 front squats 50/35

Friday

Clean 1RM

Metcon:
For time
complete 30 hang squat cleans with 50% of todays 1RM
every 10 reps: 50 DU

Saturday

Team WOD 11:00.