Monday
Back Squat
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
3×2@82.5%

MetCon
20 SDLHP 95/65
20 pistols
20 push press 95/65
20 pull-ups
20 power cleans 95/65
2 rounds

Saturday

Front Squat
5×5@75%
3×3@80%
With 2 sec pause at bottom

MetCon
800 m run
50 mountain climbers
25 kb swings 53/36
50 mountain climbers
25 kb swings
800m run

Friday

Cleans + jerk
2+1@60%
2+1@65%
2+1@70%
1+1@75%
5×1+1@80%

MetCon
14 push-ups
7 hang power cleans 135/95
14 push-ups
7 push press 135/95
10 min AMRAP

Thursday

Deadlift
Establish 1RM

MetCon
3 rounds
25 walking goblet lunges 53/35
12 kb swings 53/35
6 burpees

Wednesday

Back squat
2×10@60%
2×10@65%
1×8@70%
1×6@75%
4×3@80%
90 sec lifting window

MetCon
20 min AMRAP
Cindy
5 pull-ups
10 push-ups
15 air-squats

Tuesday

Bench press
Establish 1 Rep

MetCon
15 thrusters 95/65
15 sit-ups
250m run
4 rounds

Monday

Push press
1×10@60%
1×10@65%
1×8@70%
1×6@75%
4×4@78%

MetCon
5-6-7-8-9-10
Deadlifts @225/155
Chest to bar pull-ups

75 double under buyout

Friday

Deadlift
1×10@60%
1×8@70%
1×6@75%
1×5@80%
1×4@85%
1×3@88%
2×2@92%

MetCon
10 Front squats 135/95
10 HSPUs
20 mountain climbers
5 rounds

Thursday

Bench press/strict press
1×10@60%
1×8@70%
1×6@75%
1×5@80%
1×4@85%
1×3@90%
2×2@95%

MetCon
50 reps of:
Pull-ups 
Power cleans 95/65
Wallballs 20/14
Walking lunges
Push-ups

Wednesday

Back squat
1×10@60%
1×10@65%
1×8@70%
1×6@75%
4×4@78%

MetCon
7 burpees
14 kb swings 53/35
21 ring rows
14 min AMRAP