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Monday

Back squat 1 x 20

Metcon:
50 wall ball
40 hang power clean 40/30
30 push press
20 frontrack lunge
30 T2B
40 hang power clean
50 wall ball

Tuesday

Super set A x 3 sets
8-12 weighted or banded push up
5-10 strict pull up
rest 1:30

Super set B x 3 sets
10 DB/KB Z-press
10 bent over row
rest 1:30

Metcon:
15-12-9-6
hang power snatch 50/35
burpee over bar
pull up

Wednesday

Olympic lifting complex:
clean
hang clean
2 x push jerk

Heaviest possible

Metcon:
40s on / 20s off x 4 rounds
1: HSPU
2: DU
3: KBS 24/16
4: jumping squat

Olympic: Snatch

Thursday

WOD (S):
2 rounds for time
100 DU
10 thruster 60/40

3 rounds for time
15 burpee over bar
15 hang clean & jerk 40/30

4 rounds for time
20 front squat 20/15
20 pull up

rest 5 min between workouts / timecap: 32 min

Friday

Back squat 1 x 20

( OPEN 20.1 ) https://open.crossfit.com/

Saturday

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

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