Saturday

Metcon

5 rounds (rest 3min between amraps)

3 min Amrap

15 cal assault

15 Hang power clean 70-50kg (scale weight as needed)

Muscle ups (for remaining time) Scale muscle ups with pull-ups or ring rows.

Saturday

Metabolic conditioning

5 rounds

21 cal row

15 toes to bar (scale if needed)

9 power snatch 60-40kg ( scale if needed)

Strength

Thruster 4×4

weighted pull-up 4×4

Monday

Strength

Bench press 3-3-3-3-3

Conditioning (CrossFit main site)

5 rounds each for time

run 400m

15 Clean & Jerks 40/30kg

rest 3 min between rounds

Friday

Metcon

20min amrap

4 power clean @50/30kg

3 Front squat

2 push press

200m run

Midline

Accumulate 2min l-sit hold or front plank