Monday

Back squat 1 x 20

Metcon:
2 rounds for time
20 thruster 40/30
20 burpee over bar
20 wall ball
20 abmat sit up
20 frontrack lunge 40/30
rest :45s

Timecap: 12 min

Tuesday

4 super sets of:
Max reps floor press
Max reps strict pull up
rest 2:00 between sets

Pick a weight so you can do at least 10 reps each round.

Metcon:
5 rounds for time
50 DU
15 hang power snatch 40/30
10 T2B

Timecap: 10 min

Wednesday

Max in complex:
1 clean
1 hang clean
2 push jerk

Metcon:
“STRICT GRACE”
30 Clean&Press 40/30

Timecap: 6 min

Olympic: Snatch

Thursday

3 rounds of:
20 wall ball
10 C2B
10 hang power clean 60/40

21-15-9
Box jump
HSPU
T2B

30 squat snatch 50/35

rest 5 min between workouts, total time cap 35 min

Friday

Back squat 1 x 20

Open 20.3

Saturday

Team WOD 11:00. CF Masters 14:00.