Monday
Strength
Jerk
20 min
1RM
Metcon
“Optimus Prime”
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

Tuesday
Strength
Snatch
EMOM x 8min
1 Snatch+ 2 OHS @70+%
Metcon
For Time:
100 Double Unders
50 Pull-ups
25 OHS 115/80

Wednesday
Strength
Back Squat
5×2@85%
1xME
Metcon
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Thursday
Strength
Gymnastics
EMOMx 12min
Odd: Max HSPU/shoulder touches/hold
Even: 10 Ring Rows
Metcon
10 Rounds
5 T2B
6 KB Swings 70/53
7 Burpees

Friday
Strength
Clean
EMOM x10min
3 Power Cleans @70%
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Saturday
Metcon
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans

Sunday
Strength
Front Squat
4×8
@65-70%
Metcon
4 Rounds
200m farmers carry
200m run