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.