MONDAY
SKILL/Prep: max Clean / WOD: Open Wod 18.2 / CORE: 7min Core training
ENDURANCE: 15'/10'/5' AMRAP
TUESDAY
SKILL: HS Hold and Pullup / WOD: "Fight Gone Bad" / STRETCH: Hip flexors, shoulders, wrists
OLYMPIC WEIGHTLIFTING: Squat Clean + Clean Pull + Split Jerk
WEDNESDAY
STRENGTH :Pullup Hold + Bench Press + KB Gorilla Rows / WOD: Long EMOM changing exercises / CORE: Tabata
GYMNASTICS: Bar Skills + Bar muscle up skills
THURSDAY
STRENGTH: Single leg strength / WOD: Long EMOM walk like an Animal
STRENGTH: Strict Press + Push Press / 5 rounds for quality
FRIDAY
SKILL OLY: Snatch pull + Power snatch / WOD: 2 times 3 AMRAP / CORE: Hanging knee to chest tuck hold
SATURDAY
STRENGTH: Strict press barbell + Single arm DB rows / WOD: TEAM WOD in pairs