MONDAY
STRENGTH: Barbell Good Mornings / WOD: Two Rounds ...20...30...40...reps
ENDURANCE: Steady but challenging pace

TUESDAY
STRENGTH: Split Jerk / WOD: Interval with Deadlift
OLY: Clean and Jerk + Push Jerk + Romanian Deadlift

WEDNESDAY
WOD: Big for time workout
GYMNASTICS: Kipping/Butterfly Pull Ups

THURSDAY
STRENGTH: Clean / WOD: Pyramid down with clean and push
STRENGTH: Bench Press + Accessory: DB Skull Crusher

FRIDAY
STRENGTH: Front Squats / WOD: AMRAP with Sit Ups

SATURDAY
STRENGTH: Snatch / WOD: "Isabel"

A:
5-5-5-5-5-5 Front Squats
6 sets of 6/6 alt. Arnold Presses
Start a new round of both exercises every 2:30min.

B:
4 rounds for time of:
Max-calorie row in 1min
Turkish Get-ups

Complete a total of 30/25 reps (or calories) each round. For example, if you row 25 calories, 
complete 10 Turkish get-ups that round. If you row 30 calories, complete 5 Turkish
get-ups that round.

RX: 22.5/15kg

ADVANCED CLASS

AMRAP 15 
2 Deficit HSPU
2 DBall Clean 
6m Handstand Walk 
4 Deficit HSPU 
4 DBall Clean
12m Handstand Walk
6 Deficit HSPU
6 DBall Clean
18m Handstand Walk

Once you get 6/6/18 you start back at 2/2/6m

A:
Every 90sec. for 18min do:
1 Power Clean + Hang Power Clean + 1 High Hang Squat Clean

B:
AMRAP in 12min of:
Run 100m
12 Hang Squat Cleans
8 (Ring) Dips

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