MONDAY
STRENGTH: Clean / WOD: For time with HSPU

TUESDAY
STRENGTH: Paused Back Squat / WOD: Legburning AMRAP
OLY: Snatch+ Overhead Squats

WEDNESDAY
STRENGTH: Snatch / WOD: Tough Snatch Workout
GYMNASTICS: Bar Muscle-up

THURSDAY
STRENGTH: Sumo Deadlift / WOD: 3 Rounds Press and Clean
STRENGTH: Bench Press + Accessory:  Armtraining

FRIDAY
STRENGTH: Shoulder Press / WOD: 5 Sets work with the DB

SATURDAY
WOD: Long EMOM with "Cindy"

A:    
6-6-6-6-6-6 Shoulder Press    
6 sets of: 3-5 weighted Pull-ups    
Start a new round of both exercises every 2:30min.    
    
B:    
For time:    
1000m Row    
30 C2B Pull-ups    
10 Overhead Squats    
20 C2B Pull-ups    
20 Overhead Squats    
10 C2B Pull-ups    
30 Overhead Squats    
800m Run    
    
Level 1: 30/20kg    
Level 2: 35/25kg     
Level 3: 42.5/30kg    

ADVANCED CLASS

A:
5-5-5-5-5-5 Paused Back Squats (pause 2sec. at bottom)
6 sets of accumulate 20-30sec. L-Sit / Tuck Hold on Paralettes
Start a new round of both exercises every 2:30min.

B:
5x 2 min in / 2 min of
25/18 cal Assault bike 
10 sand bag clean