Daily workout

Monday

Strength

Deficit Lunge 3×12 (6 l+R)

weighted pull-up 4×4

Metcon

7 rounds

1st min: 10 cal echo

2nd min: 10 db snatch

3rd min: 10 toes to bar

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

Tuesday

Strength

Bench press 10-8-6-4-10

Metcon

4 rounds for time

500m row

10 thrusters @40/30

Friday

Strength

Overhead squat 5×5

Metcon

open 14.1

10min amrap

30 double unders

15 power snatch 25/35kg

Tuesday

Strength

Split Jerk 3-3-3-3-3

Metcon

Masters league 22.3

for time:

40 thrusters (45/35kg)

30 toes to bar

20 chest to bar pull-ups

10 muscle-ups

40 Thrusters

Monday

Strength

Front squat 3-2-1-3-2-1

Metcon

25min amrap

100 cal machine

100 db front rack lunge

100 burpee to touch

100 db snatch