MONDAY
STRENGTH: Snatch / WOD: 15x 45 sec. on / 15 sec. off

TUESDAY
STRENGTH: Sumo Deadlift / WOD: 4x AMRAP WallBalls / Burpees
OLY: Squat Snatch

WEDNESDAY
STRENGTH: Back Squat / WOD:  AMRAP intervals KB

THURSDAY
WOD: Long AMRAP
STRENGTH: Front Squat + 4 rounds of Body Building Exercises

FRIDAY
STRENGTH: Clean / WOD: for Time Deadlift

SATURDAY
STRENGTH: Schuolder Press / 5 Rounds Backburn

In Teams of 2, for time of:
Buy in: Row 1000m (splitted)
then:
100 Weighted Back Rack (30/20kg) (Outdoor: Sandbag Lunges)
then:
30 rounds of: 3 Pull Ups + 3 Clean & Jerk + 3 Burpees (alternate full rounds)
then:
100 Weighted Back Rack (30/20kg) (Outdoor: Sandbag Lunges)
Buy out: Run 800m (together)

Time cap: 40min.

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
 

A:
8-4-4-4-4-4 Front Squats @22X1 (Outdoor: Starting from the ground)
6x 30-45sec. Handstand Walk Practise (scale: walk between boxes or around the box / Outdoor: Handstand Hold and hold each other)
Start a new round of both exercises every 2:30min. First set is warm-up

B:
6 rounds for time of:
12 Push Presses
12 Box Jumps
12 Sumo Deadlift High Pulls

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg