Monday

“Glen”
For time
30 clean & jerks 60/40
1600m run
10 rope climbs
1600m run
100 burpees

Tuesday

HEAVY DAY

Fitness
Back squat
2-4-6 2-4-6 2-4-6

Performance
Overhead squat
1-2-3 1-2-3 1-2-3

Wednesday

Teams of 2
6 rounds each
6 box jump overs 24/20
6 power clean @ 70%
6 barfees

Thursday

4 rounds for time
50m dumbbell walking lunges 22.5/15
350m dumbbell farmer carry 22.5/15

Weightlifting

A:
Find a daily max in 1 push press + 1 split jerk

B:
4-5 sets of 3 push presses + 3 split jerks @ 80%

Gymnastics

Saturday

Teams of 2
With a running clock
From 00:00 till 10:00
AMRAP rounds of Cindy* (i go, you go)
From 10:00 till 20:00
1 mile run (together)
From 20:00 till 30:00
AMRAP rounds of Cindy* (i go, you go)
From 30:00 till 40:00
1 mile run (together)

*1 round of Cindy is: 5 pull ups, 10 push ups, 15 air squats

Sunday

CATCH UP DAY

Pick any workout of the week you have not done yet

or

FOCUS DAY

Overhead squat
A:
Heavy triple

B:
3 sets of 3 at 80%