Saturday

Conditioning:
Aussie hero WOD "Wood"
5 rounds for time
Run 400m
10 Burpee box jumps
10 Thrusters
Rest 1 minute

M1: 15/20
Rx: 35/45

Friday

Olympic lifting:
6x3 Hang squat clean (Focus on getting tall before changing directions down to get under the bar)

In teams of 3 complete the following for time anyhow:
100 Cal row
100 deadlifts
100 Cal air dyne
100 Shoulder to overhead
100 Air squats

M1: 50/60 and 20/30
Rx: 70/90 and 40/50

Extras:
Catch up on something you missed this week.

Thursday

Strength:
6x6 Bent over row

Conditioning:
4 minute AMRAP
5 Strict pull ups
10 Handstand push ups
15 Toes to bar
30 Double unders
Rest 4 minutes
Repeat above
Rest 2 minutes
Repeat above

Mid-line conditioning:
5 sets of max L-Sit holds on pull up bar
then 50 GHD Sit ups

Wednesday

Strength:
Back Squat
1x5 @ 75%
1x4 @ 80%
1x2 @ 90%
2x1 >90%

Conditioning:
12 minute AMRAP
10 Box jumps
10 Power clean and jerks
10 Push ups
Run 100m

M1: 20/30
Rx: 50/60

Extras:
6x3 Sott press

Tuesday

Handstand conditioning:
5x 20 second free standing partner handstands. Focus on weight shifting from fingers to heel of the palm

Conditioning: 5 Rounds for time
21 KB Swings
15 Wall balls
9 Burpee

M1: 12/16
Rx: 24/32

Extras:
8x2 Push jerk / Split jerk