Wednesday to Sunday

Wednesday

2 rounds
2:00 bike
10 squats
30s hs hold/plank

E6MOM 24
20 wallballs
12 clean & jerks (50%)
50 hs taps/50′ hs walk

Deadlift & Shoulder Press
5 sets of 4 @ 80%

Thursday

2 rounds
2:00 machine
16 lunges
20 situps

8 pushups

2 Rounds
75′ walking lunge 75/50s
25 weighted situps/ 20 GHDs
75′ walking lunge 75/50s

25 Toes 2 bar

METCON
50 burpees
75 pushups
100 situps
125 squats

Friday

2 rounds
2:00 bike
10 squats
15 ring rows

8 inchworms

15-12-9
Ring muscle up/ring row to stand
Front Squat (55%)

@ 0 min

10 power snatches 55%
10 clean & jerks 55%

@ 8 min

10 power snatches 62%
10 clean & jerks 62%

@16 min

10 power snatches 70%
10 clean & jerks 70%

Row
4x 400/350m
0:40 b/t reps

Saturday

2 rounds
2:00 bike
10 db shoulder press
10 ring rows

10 pushups

4 rounds
10 HSPU/ Heavy DB push press
2 rope climbs/ 3 light rx rope pull

rest 5:00

4 rounds
24/20 cal bike
12 bench (62%)

rest 5:00

3 rounds
16/12 cal ski
10 burpee box get overs (48/42")
8 sandbag cleans

Sunday

no warmup

EMOM 24
1. 15/12 cal bike
2. 15/12 cal row
3. 6-10 burpees
4. slow jog

Practice something.