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Monday

Back squat or front squat 4 x 5 (heavier than last week)

Metcon:
15-20 mins for quality
12 alternating pistols (scaled to box pistols or box step up)
30s reverse plank
15 wall ball (unbroken set)
6-10 strict T2B
30s weighted wall sit (Dual KB front rack or goblet hold)

Tuesday

5 sets of pull ups

Examples:
5 x 8
5 x 5 weighted
5 x 5 strict C2B
or
5 x 3 assisted

Metcon:
AMRAP 16
40 DU
10 DB/KB snatch
12 pull up

Wednesday

4 sets not for time
10 strict press
12 heavy russian swing
14 sit up

Metcon:
EMOM20
1 hang power clean
1 push press
3 burpee
3 wall ball
(Find heavy but sustainable weight)

Olympic: Snatch

Thursday

WOD (S):
10 rounds for time
200m run
15 air squat

rest 5:00

x amount of UB hang power clean 50/35
y amount of UB T2B
x + y amount of wall balls

repeat the triplet until 100 wall balls are done.

Friday

Deadlift 4 x 8 (heavier than last week)

Metcon:
12 mins of continuous work
12 KBS 24/16
20s HS hold
12 goblet reverse lunge
20s hollow body hold
12/10 cal ski/bike/row

Saturday

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

Sunday

Yin Yoga 18-19:00.

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