Friday

Main – WOD

Power Clean (3RM)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Overhead Squats 95/65

15 Deadlifts 95/65

20 Double unders

Thursday

Main – WOD

Handstand Push-ups (3 rounds of 1 Minute ME )

O.G. Volkswagen (Time)

21-15-9

Bench press@ Bodyweight

Pull ups

Monday

Main – WOD

Lunges (5x 10 steps)

KB Tabata (5 Rounds for reps)

Tabata:

Swing

L Snatch

R Snatch

L Clean/ Jerk

R Clean/ Jerk