A:    
5-5-5-5-5-5 Bench Press    
6 sets of 20-30 Heavy Banded Good Mornings    
Start a new round of both exercises every 2:30min.    
    
B:    
For Time:    
3 Rounds     
20 Sit Ups     
15/12 cal ski     
    
3 Rounds     
20 T2B     
10 Burpees           

OLYMPIC WEIGHTLIFTING

A:    
High Hang Snatch    
5x2    
    
B:    
5x2 Snatche Pull     
    
C:     
EMOM 12     
2 Power Snatches     
    
    

A:
Every 45sec. for 16 sets do:
1 Power + 1 Squat Clean (TnG)

B:
3 rounds for time of:
Lunge 100m
Run 300m
25 Pull-ups
    

MONDAY
STRENGTH: Clean / WOD: 3 Rounds for legs and back

TUESDAY
STRENGTH: Bench Press / WOD: 
OLY: Snatch

WEDNESDAY
STRENGTH: Snatch / WOD: 21-15-9 whole body burning
GYMNASTICS: -

THURSDAY
STRENGTH:Deadlift / WOD: AMRAP with Deadlifts
STRENGTH: Sumo Deadlift + 4 rounds bodyworkout

FRIDAY
STRENGTH: Front Squats / WOD: For time with Double-unders

SATURDAY
WOD: Long team workout