Thursday

Strength:
Push jerk
8,6,4,4,2,1,1

Conditioning:
Run 400m
21 Hang cleans
21 Shoulder to overhead
Run 400m
15 Hang cleans
15 Shoulder to overhead
Run 400m
9 Hang cleans
9 Shoulder to overhead

M1: 15/20
Rx: 40/50 Handstand push ups if the member is proficient
M2: 60/80 and Hand stand push ups

Extras:
10 Min EMOM
2 Power cleans
2 Front squats
2 Jerks

Wednesday

Wednesday:
Strength: 6x3 Back squat with a 2 second pause in the bottom

Conditioning:
Masters league 17.1*
13min Continuous Clock
10min AMRAP
35 Box Jump
30 Air Squat
25 Pull Ups / Jumping PullUps
20 Kettle Bell Swings 12/20
Then,
3min AMRAP
Ground to Overhead 25/45

*If you are doing this as an official masters league WOD please check you use the correct weights

Tuesday

Strength: Pull ups
Don't have a strict pull up yet: Using smallest bands possible 3x3 then 3x2 then 1 set of as many as you can do
Less than 5 People: 3x3 then 3x2 then 1 set of as many as you can do
6-15 People: 3x4 then 1x3 then 1x max
15+ people: 3x10 then 1x8 then 1x max

Conditioning: 15 AMRAP
15 Box jump overs
12 Power cleans
9 Box dips

M1: 20/30
Rx: 40/50
M2: 50/60 and ring dips

Extras:
50 GDH Sit ups
50 Back extensions

Monday

Sunday repeat 

Olympic Lifting:
6x2 Hang squat clean

Strength:
30 seconds on 30 seconds off
Hollow hold and super man pulses
5 sets of each

Conditioning: 14 Minute AMRAP
15 Hang squat cleans
15 Cal Row
15 Burpees over the rower

Sunday

Olympic Lifting:
6x2 Hang squat clean

Strength:
30 seconds on 30 seconds off
Hollow hold and super man pulses
5 sets of each

Conditioning: 14 Minute AMRAP
15 Hang squat cleans
15 Cal Row
15 Burpees over the rower