Monday
Strength
Hang Clean
EMOM for 8min
3 HC @70%
Metcon
Against a 2min running clock:
12 KB Swings 53/35
9 Goblet Squats
6 Burpees
Max Pull-ups
Rest 1min
X5 Rounds

Tuesday
Strength
Back Squat
4×3 @80%
1xME
Metcon
JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Wednesday
Strength
Push Press
6×3
Increasing weight
Metcon
5 Rounds
400m Run
15 Deadlifts
225/155
20min Cap

Thursday
Strength
5 Rounds (not for time)
2 Rope Climbs
10 T2B
Metcon
3 Rounds
15 power clean 115/80
30 DU
15 S2O
30 DU

Friday
Strength
Snatch Ladder
Emom 1 Snatch
Increasing weight
15min Max
Metcon
For Time:
50 Cal row
40 OHS 95/65
30 pull ups
20 bar facing burpees

Saturday
Partners
30 RFT
(alternating)
5 HPC 135/95
3 FS
1 Jerk

Sunday
Strength
Front Squats
Emom x6 min
3 FS @80%
Last minute is max reps
Metcon
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders