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.