MONDAY
STRENGTH: Clean / WOD: Team Painstorm

TUESDAY
STRENGTH: Bulgarian Split Squats / WOD: Long hard way EMOM
OLY: Clean/Front Squat/Jerk + Clean/Push Press

WEDNESDAY
STRENGTH: Snatch / WOD: Rounds for Time with Snatch
GYMNASTICS: Ring MU

THURSDAY
STRENGTH: Romanian Deadlift / WOD: For Time Push and Pull
STRENGTH: Bench Press + DB Flys + Armburning workout

FRIDAY
STRENGTH: Bench Press / WOD: AMRAP 50/50

SATURDAY
WOD: Long AMRAP Steady Pace

A:
10-10-8-8-6-6 Bench Press
6 sets of 10 Banded Pull-ups
Start a new round of both exercises every 2:30min.

B:
AMRAP in 12min of:
2 Push Press
8 Front Rack Box Step-ups (small box)
4 Push Press
8 Front Rack Box Step-ups (small box)
6 Push Press
8 Front Rack Box Step-ups (small box)
...
Add 2 Push Press Each Round

Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg 

ADVANCED CLASS

A:
Weakness EMOM 
Strict MU 
HS walk (ramp) 
+more 

B:
Then workout form torian pro semifinals 
5 rounds for time:
20 toes-to-bars
300m run 
20 burpees over bar 
10 power cleans

TIME CAP. 26 minutes

A:
8-8-8-8-8 Romanian Deadlift
5 sets of 20m KB Mixed Rack Overhead Carry (per side)
Start a new round of both exercises every 2:30min.

B:
4 rounds for time of:
80 Double Unders 
30 Slam Balls 
20/16 cal Bike/Assault Bike