Thursday WOD

Strength
Back squat
5/3/1 75% 85% 95%

Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..

Finisher
3min
Hollow hold

Olympic Lifting
high hang clean
1-1-1-1-1-1

Wednesday WOD

Metcon

For time

400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24

Olympic Lifting
Jerk
1-1-1-1-1

Friday WOD

Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)

Monday WOD

AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..

Olympic Lifting
Snatch balance
5-5-5-5-5