Monday

Back squat or front squat 3 x 10 (heavier than last week)

Metcon:
7 rounds for time
3 burpee over bar
5 OHS 50/35
9 pull up

Tuesday

3 super sets:
10 push press (from the ground, you choose weight)
8 – 12 australian pull up
rest 1:30

2 super sets:
10 alternating DB/KB strict press
10 bent over row
45s plank (or weighted plank)
rest 1:00

Metcon:
10-1
hang power clean 50/35
box jump

Wednesday

Power snatch 3RM (aim for heaviest possible)

Metcon:
AMRAP 10
10 burpee
15 T2B
30 DU

Olympic: Clean

Thursday

3 rounds of
15 jumping squat
12 HSPU
9 deadlift 90/55

21-15-9
hang power snatch 40/30
pull up

8 rounds of
20 DU
5 wall ball 9/6

rest 5 min between workouts

Friday

Bulgarian split squat 5 x 5 (heavier than last week)

Romanian deadlift 4 x 10

Metcon:
4 rounds for quality
10 DB/KB reverse lunge
30s weighted wall sit
15 KBS 24/16
30s hollow hold
10 push up
rest 1:00