monday
OLY + 3 rounds 50 double unders 15 pullups ctb
Tuesday
800 x 4 rest 2:00
Emom 16 min
Evens 5 ttb
Odds 5 ring dips
Wednesday
Oly + squats
Friday OLy no squats , you're maxing your clean and jerk tomorrow. 20 min z 1 after oly
Saturday
9 min Amrap
5 power snatch 115/75
10 deadlifts
15 toes to bar
6 min AMRAP 1 rm clean and jerk from an empty barbell.

Monday:
Oly + 4-6 back squats x 5 rest 3:00 start at 70% and build slowly

Tuesday :
Endurance or
800x3 with 3 minutes rest
+
Every 2 minutes until failure or 10 rounds
2 muscle ups (sub 1 muscle up or 3 strict ring pullups or strict ring dips). Do not scale once the workout starts meaning if you start failing muscle ups stop the workout, 4 hand stand push-ups , 8 KBs 2/1.5

Wedneaday
Oly +
5 rounds
6 s2oh 135/95
6 burpee box jump overs 24/20"

Thur / Fri off

Saturday
Long slow cardio or comp class (Row 500 21 burpees over rower run 400) x 3

Monday: OLY + skip back squats and do 4-6 x 4 back squat build to heavy set with out a belt A1: 5 power snatch 135/95 rest :20 A2: 8-10 kipping HSPU rest 3:00 x 4
Tuesday 5 sets 4-6 wide grip pull-ups rest 1:00 4-6 neutral grip dumbbell bench press rest 2:00 + 4 min max meters rower rest 2:00 x 3 keep meters consistent
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 5 rounds 5 heavy front squats from the ground 10 burpees over (facing the bar) rest 2:00 between rounds no belt
Saturday :
20 min muscle up technique work then
14 minute amrap
200m run
15 pull-ups
400m run
15 CTB pullups
800m run
15 muscle UPS

Monday: OLY + A1: 5 OHS 135/95 rest :20 A2: AMRAP strict HSPU -2 rest 3:00 x 4
Tuesday 5 sets 6-8 wide grip pull-ups rest 1:00 6-8 neutral grip dumbbell bench press rest 2:00 + 1:00/1:00 x 10 (20 min row for max meters)
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 3 rounds 5 dead lifts 7 TTB 50 double unders rest 2:00 x 3
Saturday :
Team wod:  800 m run (in 400m relays) 80 TTB (partner hangs from rig) 80 Burpee box jump overs (switch every 10) 8 synchronized cleans must have rack position control together 195/135

build to a heavy strict press
+
21-15-9
Box jump 30/24
Burpee pullup 10-12" higher than standing reach
X3 double unders (63-45-27)