MONDAY
STRENGTH: Clean / WOD: Short AMRAP 3-6-9-12...
ENDURANCE: Steady Pace Workout / It's a tough arm challenge.

TUESDAY
STRENGTH: Front Squat / WOD: Rounds for Time with Sumo Deadlift High Pull / ADDITIONAL EXERCISE: Grip Training
OLYMPIC WEIGHTLIFTING:  Squat Snatch / Barbell Cycling Power Snatches

WEDNESDAY
STRENGTH: Snatch / WOD: Team AMRAP
GYMNASTICS: Alternate Exercise C2B, T2B...

THURSDAY
STRENGTH: Split Jerk / WOD: Short AMRAP ,12 Reps Exercises / ADDITIONAL EXERCISE: Archer Ring Rows
STRENGTH: Back Squats + Shoulder Press

FRIDAY
STRENGTH: Deadlift / WOD: Buy in to do DB Snatches

SATURDAY
WOD: Long Steady Pace AMRAP 12/9

In Team of 2:
4 Rounds 
200m Run together 
18 Partner Wallballs 
12 T2B 
5 Deadlift Heavy 

Then into 

4 Rounds 
20 syncro Burpees 
22 Sycro DB Snatch 
10 C2B Pull-ups
200m Run together 

A:
4-4-4-4-4-4 Split Jerk
6 sets of 5/5 Single Arm Ring Rows
Start a new round of both exercises every 2:30min. Try to be heavy on the last 3 sets.

B:
EMOM for 20min of:
1) Cal Row 
2) Cal Ski 
3) Cal Bike erg
4) 200m Run
5) rest 

R-1: 12/9 cal 
R-2: 14/10 cal
R-3: 16/12 cal
R-4: 18/14 cal