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Monday

4 sets of:
3 front squat
6 back squat
rest 1:30

Heaviest possible.

Metcon:
20 mins for quality
10 wall ball
20 goblet lunge
5-10 T2B
10 push up
20 KBS 24/16

Tuesday

EMOM 10:
1: x HSPU
2: x pull up
Strict for strength, kipping for skill/stamina. You choose.

AMRAP 7:
30 DU
5 burpee
rest 2:00
AMRAP 7:
7 pull up
7 box jump
7 hang power clean 50/35

Wednesday

1a) Floor press x 8 rest 30s
1b) Weighted/banded/clapping push up x 20s AMRAP rest 90s

2a) Bent over row x 8 rest 30s
2b) Chest to rings hold x 20-30s rest 90s (scale back to pronated chin over bar hold)

Metcon:
15 min AMRAP
“Pressing Cindy”
5 strict press (you choose weight, pref unbroken each round)
10 push up
15 air squat

Olympic: Snatch

Thursday

WOD (S):
2 rounds of
100 DU
10 thruster 50/35

3 rounds of
10 burpee over bar
10 hang squat clean 50/35

4 rounds of
20 front squat 20/15
15 pull up

Rest 5 min between workouts.

Friday

Open 19.5

Saturday

Team WOD 11:00, gymnastics 12:00, CF masters 14:00.