A:        
7-7-7-7-7-7 Back Squats         
6 sets of 12 Turkis sit ups        
Start a new round of both exercises every 3min.        
        
B:        
2 x EMOM 6 w/ 3 min rest        
13/10 cal bike         
12 Deadlift        
24 Air squats         
        
Level 1: 60/40kg        
Level 2: 80/55kg        
Level 3: 100/70kg        
                         

OLYMPIC WEIGHTLIFTING

A:        
Every 30 sec. for 30 sets         
1 Power clean and Jerk        
        
B:        
Every 2 min for 5 sets         
4 Clean Pull @90-100%        
        
C:         
3-4 sets        
8 BB Role Outs        
        

A:    
5-5-5-5-5 Sumo Deadlift     
5 sets of 8 Pendlay Row    
Start a new round of both exercises every 3min.    
    
B:    
4 Rounds for time     
400m run     
10 Devils Press w/1 DB     
15 Box Jump over    
20 T2B    
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg    
            

MONDAY
STRENGTH: Sumo Deadlift / WOD: 4 Roudns of simple circuit training

TUESDAY
STRENGTH: Back Squats / WOD: 2x EMOM Legburn
OLY: Clean and Jerk

WEDNESDAY
WOD: You will like the number 7. Full body workout.
GYMNASTICS: Rope and thrusters

THURSDAY
STRENGTH: Power Clean and Jerk / WOD: Short AMRAP
STRENGTH: Sumo Deadlift + 4 rounds of Body Building Exercises

FRIDAY
STRENGTH: Shoulder Press / EMOM 20'

SATURDAY
STRENGTH: Snatch / WOD: AMRAP 10-15-20-25-30