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

A:    
6-6-6-6-6-6 Shoulder Press     
6 sets of 10 DB Good Mornings     
Start a new round of both exercises every 2:30min.    
    
B:    
5 Rounds  for time     
400m Run     
12 Power Satches     
10 Box Jumps Over    
8 Burpee Pull ups    
    
Time Cap: 20min    
    
Level 1: 30/20kg    
Level 2: 42.5/30kg    
Level 3: 60/42.5kg    

ADVANCED CLASS

"OPEN 15.1"

AMRAP 9min:
15 toes-to-bars
10 Deadlifts
5 Snatches 

RX= 52/34kg 

straight into: 
1 rep max clean & jerk"

Timecap: 6min