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Monday

Back or front squat 5 sets, reps between 5-10 max 50-60% of 1RM

Metcon:
5 rounds for quality
30 DU
8 pistol
10 abmat sit up

Tuesday

3 super sets of:
10 banded/weighted push up
5-8 strict pull up (add weight if rep scheme is too easy)
rest 1:30 between sets

3 super sets of:
20 alternating KB/DB press
10 barbell bent over row (focus on quality of movement not load, use weight that you can do perfect reps with controlled tempo)
rest 1:30 between sets

3 super sets of:
10 barbell bicep curl
10 KB tricep extension
10 DB/plate lateral raise
rest 1:00 between sets

Wednesday

Clean complex:
clean pull
clean hi-pull
clean
hang clean

Keep loads light, use max 60% of your previous weeks complex max.

Metcon:
5 rounds for quality
5 squat clean (you choose load)
10 T2B
15 KBS 24/16
rest 1:00 between rounds

Thursday

WOD (S):
5 rounds for quality
5 strict pull up
10 push up
15 abmat sit up
10 KB/DB snatch
5 goblet squat 24/16
30s planking
20s super man hold
60s rowing, skiing, biking

Friday

Bulgarian split squat 4 sets 10 reps

Romanian deadlift 4 sets 10 reps

Metcon:
15 mins for quality
30s weighted wall sit
10-20 steps walking lunge
30s hollow hold
10 back extension

Saturday

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

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