Monday
Back squat
6-4-2
6-4-2
Walking lunges 2 x 20
Metcon:
AMRAP 7
10 alternating DB snatch
10 DB OH lunge (5/5)
10 wall ball
Tuesday
sHSPU 5 sets x amount of reps (pick suitable for you)
Ring dip/box dip 3 x 6-10
Weighted push ups 3 x 8-12
Metcon:
Max reps of unbroken T2B
Same amount of burpees
Repeat couplet until you reach 60 T2B.
Wednesday
Press 5-5-5
Push press 5-5-5
Metcon:
10!
narrow grip floor press
strict pull ups
Olympic: snatch
Thursday
WOD (S):
E3MOM for 30 mins
10 DB hang clean&jerk
20 KBS 24/16
30 DU
Friday
Clean complex: 2 squat clean from floor + 2 squat clean from hang
20 mins climbing weights
Metcon:
15-12-9-6
thrusters 50/35
T2B
Saturday
Team WOD 11:00.