Monday- Hard Work, Met-Con, large unbroken sets, heavy lifting oly, back squat ect.
Tuesday- Gymnastics skill and weightlifting technique, not going super heavy
Thursday-Open Wod + free choice things, max height box jump, weighted muscle ups, odd implement ect.
Friday-Heavy lifting heavy front squats metcon
Sunday-Open Wod # 2 or another tough metcon
This is how this week has gone
EMOM for 10:00 muscle ups 5-5-5-5-5-4-4-3-1-3
CTB pullup practice 15-15-15
5x 20 wall balls #30 w/ 1:00 rest
10 Toes to bar evens
10 Strict HSPU odds
1/2 flight simulator 5-50 double unders by 5s
Snatch and power clean work
Power cleans EMOM 5:00 2 power cleans @80 ish %