MONDAY
STRENGTH: Back Squat / WOD: Long EMOM with DB Snatch / ADDITIONAL EXERCISE: Scapular Work with Banded WY-Pulls
ENDURANCE: Steady Pace Workout

TUESDAY
WOD: 4 Rounds in Team of 2

WEDNESDAY
STRENGTH: Tempo Push Press / WOD: Rounds for Time with Push Press / ADDITIONAL EXERCISE: Unilateral Leg with Singel Leg Work
GYMNASTICS: Hand Stand / Walk / HSPU Technique

THURSDAY
STRENGTH: Clean / WOD: Short AMRAP work with a Ball
STRENGTH CLASS: Deadlift

FRIDAY
STRENGTH: Snatch / WOD: Every 5min for 15min Time Work on Stations

SATURDAY
STRENGTH: Overhead Squat / WOD: Several short workouts

A:
5-5-5-5-5 Overhead Squats
5 sets of 8 DB GHD Prone Rows
Start a new round every 2:30min.

B:
For Time:
30/21 Cal Fan Bike or Bike 
30 Pull Ups

2min REST

12-15-18-21 reps of:
T2B
DB Snatch 

2min REST

30 Pull Ups
30/21 Cal Fan Bike or Bike 

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

Time cap.: 20min.
 

ADVANCED CLASS

A:
Work ups to a 3RM thrusters in 20 min 

B:
Team of two
First one finish Fran then the other goes 

21-15-9
Thruster @42.5/30kg
Pull Up

Rest wile partner is working 

10 rounds
3 Clean and jerks @60/42.5kg
3 Bar facing burpees

A:
Every 90sec. For 12min do:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

B:
EMOM for 20min of:
1) 10-15 DB Bench Press 
2) 12/9 Cal. Row 
3) 15 KB Goblet Squats 
4) Max Reps Double unders 

RX: DB 22.5/15kg KB 32/24