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Monday

Back squat or front squat 5 x 3 (heaviest possible sets)

15-20 mins for quality
10 dual KB/DB frontrack lunge (heavy)
40s single leg plank (20/20s)
20 wall ball (unbroken set)
6-10 strict T2B
15-20s L-hang
40s weighted wall sit (heavy)

Tuesday

5 sets of pull ups (more reps, heaviest possible)

EMOM 20:
1: 6-10 kipping pull up
2: 12-15 heavy russian swing
3: 6-10 kipping HSPU
4: 30-50 DU

Wednesday

3 sets not for time
10 floor press (heavy)
10/10 DB/KB press
60s plank

For time:
15-12-9-6
hang power clean 60/40
push press 60/40
15-12-9.6
wall ball
sit up

Olympic: Snatch

Thursday

WOD (S):
EMOM 10
1: 12/10 cal bike or ski
2: ME unbroken ring dip set
rest 1:00
EMOM 10
1: 30-50 DU
2: ME unbroken C2B set
rest 1:00
EMOM 10
1: 12/10 cal row
2: ME unbroken T2B set

Friday

Deadlift 4 x 8 (heaviest possible)

12 mins of continuous work
200m jog/run
12 KB snatch
10 wall ball
8 push up

Saturday

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

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