MONDAY
STRENGTH: Snatch / WOD: For Times with Squats

TUESDAY
STRENGTH: Singel Leg Deadlift / WOD: Heavy breathing AMRAP
OLY: Snatch

WEDNESDAY
STRENGTH: Front Rack Reverse Lunges / WOD: Fran in a other variant
GYMNASTICS: Bar Muscle-up +  EMOM bodyworkout

THURSDAY
STRENGTH: Many reps for Time
STRENGTH: Sumo Deadlift + 4 rounds bodyworkout

FRIDAY
STRENGTH: Clean / WOD: Short AMRAP

SATURDAY
STRENGTH: Tempo Back Squats / WOD: 5 Rounds fun Bodyworkout

A:
Every 90sec. 18min do:
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean

B:
"Freestyle Diane"
45 reps of each for time:
Deadlifts
Handstand Push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

RX: 100/70kg

ADVANCED CLASS

"Open 20.4"

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

AMRAP in 36min @ STEADY PACE of:
2 Rope Climbs or 1 Legless Rope Climb
8 Diamond Push-ups
Run 200
2 Tire Flips (if it's too heavy, 2 people can do it together)
8 Front Rack Lunges
Ski 200m
2 Log Clean & Shoulder to Overhead
8 Strict Pull-ups/Ring Rows
Bike 200m