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Monday

1) 3 sets:
3 x front squat
5/5 x split squat (KB front rack, front foot elevated)

2) 3 sets:
6 x back squat
10 steps walking lunges (KB farmer hold)

Metcon:
AMRAP 2
Wall ball
AMRAP 3
KBS 24/16
AMRAP 2
Wall ball

Tuesday

EMOM 5:
x strict pull up / sC2B
EMOM 5:
x HSPU / sHSPU

Metcon:
“Air Force”
20 thruster 40/30
20 sumo deadlift hi pull
20 push jerk
20 OHS
20 front squat
EMOM: 4 burpees
Time cap: 12 min

Wednesday

1a) floor press x 8 rest 30s
1b) push up x 30s AMRAP rest 90s
x 3 sets

2a) bent over row x 8 rest 30s
2b) pronated chin over bar hold x 20s rest 90s
x 3 sets

Metcon:
10-1
Hand release burpee
Strict press (65-70% of 1RM)

Olympic: Snatch + OHS

Thursday

WOD (S):
EMOM 30
1: x unbroken thrusters (you pick weight/reps)
2: 4-6 ub pull ups + 4-6 ub T2B
3: 10 burpee over bar
4: 20 KBS 24/16
5: rest

Friday

OPEN 19.3

Saturday

Team WOD 11:00, Gymnastics 12:00, CF masters 14-15.

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