MONDAY
STRENGTH: Bench Press / WOD: B-Day Chipper

TUESDAY
STRENGTH: Snatch / WOD: EMOM + 4 Rounds bodyworkout
OLY: Clean & Jerks

WEDNESDAY
STRENGTH: Deadlift / WOD: Five 2-minute rounds with DB
GYMNASTICS: Burpees and Handstand-Press + 10-9-8-…1

THURSDAY
STRENGTH: Front Squat / WOD: 6 Rounds AMRAP
STRENGTH: Sumo Deadlift + 4 rounds bodyworkout

FRIDAY
WOD: Long AMRAP

SATURDAY
STRENGTH: Clean / WOD: "Freestyle Diane"

For Time in Team of two 
1000m Row 
80 Wallballs 
80 Power Snatches (Alt. Every 5 reps) 
200m Run (each)
80 C2B / Pull Ups (Alt. Every 5 reps)
80 Burpees Over Bar (Alt. Every 5 reps)
200m Run (each) 
1000m Row 

ADVANCED CLASS

"Open 14.2"
Every 3 min for as long as possible
0:00-3:00
2 Rounds:
10 OHS 43/30kg
10 Chest To Bar
3:00-6:00
2 Rounds:
12 OHS
12 C2B
6:00-9:00
14 OHS
14 C2B
...

A:    
5-5-5-5-5-5 Front Squats     
6 sets of 8/8 Landmine Twists    
Start a new round of both exercises every 2:30min.    
    
B:    
For time
100 Double-unders    
21 Front Squats    
21 Push Presses    
100 Double-unders    
15 Front Squats    
15 Push Presses    
100 Double-unders    
9 Front Squats    
9 Push Presses    
    
Level 1: 35/25kg    
Level 2: 42.5/30kg    
Level 3: 55/35kg