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Monday

Front squat 5RM; 2 x 5 @ 90% of todays 5RM (push to heavier than last week)

Metcon:
2 rounds for time
60 wall ball
15 C2B

Tuesday

HSPU (strength/skill sets or progressions)

Metcon:
AMRAP 14
30 DU
7 T2B
14 DB OH lunge (7+7)

Wednesday

Push jerk 5RM; 2 x 5 @ 90%

Metcon:
10 rounds not for time
3 hang power clean 60/40
3 S2OH 60/40

Olympic: Snatch

Thursday

WOD (S):
5 rounds for time
15 wall ball
15 hang power clean 40/30

10-1
burpee
push press 40/30

21-15-9
air squat
KBS 24/16
HR push up

Rest 5 min between workouts. Total time cap: 40min

Friday

Deadlift 9-7-5-3 (heavier than last week)

Metcon:
4 rounds for time
15 burpee over bar
10 front squat 50/35
5 C2B

Saturday

Team WOD 11:00, Gymnastics 12:00.

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