Thursday

Bench press
1×8@50%
1×8@55%
1×8@60%
4×8@65%
1xME@65%

MetCon
21-15-9
Deadlifts 185/125
Over the bar burpees

Wednesday

Snatch
Hang snatch + full snatch + OHS
1-1-1-1-1-1-1-1-1-1 (10 sets)

MetCon
250 m run
25 Russian KBS 53/35
3 wall walks with push-up
4 rounds

Tuesday

Back Squat
1×8@50%
1×8@55%
1×8@60%
4×8@65%
1xME@65%

MetCon
20 double unders
5 push-ups
20 thrusters 45/35
5 push-ups
10 minute Amrap

Monday 

Push press/strict press
17 min to establish a 1 RM

MetCon
100 sit-ups
75 wallballs 20/14
50 pistols
25 pull-ups
15 min Cap

FS/OHS
17 min to establish 1RM in either lift

MetCon
20 DB snatch (r) 35/25
5 HSPUs
20 DB snatch (l)
5 burpees
4 rounds for time

Hero Wod
“The sevens”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Friday

Bench Press
2×10@40%
3×10@50%
5×10@60%

MetCon
12 pull-ups
12 box jumpovers 24/20
12 push-ups
5 rounds

Clean complex
1 Power Clean + 1 front squat + 1 push Jerk
5 sets of 2 complexes followed by 5 sets of 1 complex

MetCon
3 SDLHP 115/75
6 OTB burpees
9 OH squats 115/75
8 min AMRAP

Wednesday

Back Squat
2×10@40%
3×10@50%
5×10@60%

MetCon
15 toes to bar
15 kb swings 53/35
15 power cleans 95/65
4 rounds
14 min Cap

Tuesday

Strict/push press
Every 1:30 complete
5 reps for 10 rounds. Add load as needed.

MetCon
20 air squats
40 double unders
20 air squats
60 sit-ups
12 min AMRAP

Monday-Wednesday
4:30pm
5:30pm
6:30pm

Thursday
4:30pm
5:30pm

Friday
5:30pm
6:30pm