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Monday

Back squat 1 x 20 (if you already reached your 5RM, other sets are acceptable)

Metcon:
3 rounds, within 2 mins:
30 wall ball 9/6
remaining time ME burpees
rest 1 min between rounds

Tuesday

5 sets for max reps:
Floor press (bodyweight)
Strict pull up (bodyweight 😛 )

Metcon:
EMOM 8:
5 push press
8 heavy KBS
EMOM 8:
5 hang power clean
12 sit up

Athletes choose loads.

Wednesday

Clean complex:
2 x clean pull
Clean
Hang clean

Heavier than last week.

Metcon:
“DIANE”
21-15-9
Deadlift 100/70
HSPU

Olympic: Snatch

Thursday

WOD (S):
10 rounds for time
30 DU
10 air squat
5 burpee

5 min rest

For time:
x amount of unbroken thrusters 40/30
y amount of unbroken pull ups
x+y amount of KBS 24/16
repeat the triplet until you reach 100 KBS

Friday

Back squat 1 x 20

Metcon:
42 wall ball 9/6
21 T2B
30 wall ball
15 T2B
18 wall ball
9 T2B

Time cap 8 min, if finished under timecap, continue with max reps of wall balls for remaining time. Score is time + extra wall balls completed.

Saturday

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

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