Wednesday

Metcon

for time

60m sled push

9 handstand push up

18 toes to bar

60m sled push

rest 1min

60m sled push

10 handstand pushups

20 toes to bar

60m sled push

rest 1min

60m sled push

11 handstand pushups

22 toes to bar

60m sled push

rest 1min

60m sled push

12 handstand pushups

24 toes to bar

60m sled push

Friday

Strength

Barbell complex (pick load)

10min emom

3 hang clean

3 thrusters

Metcon

For time

120 cal row

120 wall balls

Wednesday

Strength

Front squat 5×5

Metcon

complete as many rounds as possible in 20min

5 power cleans @60/50kg

10 toes to bar

15 hand release push-ups

Tuesday

Strength

Snatch grip deadlift 7×3

Metcon

100 double unders

then

7 rounds of:

1 legless rope climb

10 strict handstand pushups

then

100 double unders