Monday
A. Back Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
3 rounds for time
20 burpees
21 dumbbell snatches (medium weight)
12 dumbbell thrusters (same weight / 1 DB)

Tuesday
A. Front Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks

Scaled/Masters
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Wednesday
A. Snatch
6×3 (Build to heavy)

B.
3 rounds for time of:
10 overhead squats (95/135)
50 DU’s

Thursday
A.
Skills!!! Work on BALANCE movements

B.
25 AMRAP
Handstand (down and back) or 3 wall walks
10 Box jumps (20/24)
15 Weighted lunge (65/95) alternate
2 Laps Suitcase carry (heavy/rotate each lap)

Friday
A.
3×3 Strict press
4×2 Push press
4×3 Split jerk

B.
For time:
Row 300 meters
20 push jerks (95/135)
Row 300 meters
15 push jerks
Row 300 meters
10 push jerks
Row 300 meters
5 push jerks