Monday

SKILL
Burgener Warm-Up

CONDITIONING
"Broomstick Mile"
(All movements done with PVC, except running)
For Time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang (Squat) Cleans
400 meter Run
50 Hang (Squat) Snatches
400 meter Run
*compare to 11/13

Tuesday

SKILL
Pistols
Push-Ups
Double Unders

CONDITIONING
"Hopprep"
Every 2 min (1 min work/ 1 min rest) x 6 rounds (12 min):
4 DB Burpee Box Step-Overs (20/12")
Max Double-Unders

Wednesday

STRENGTH
Deadlift 3 Rep Max

CONDITIONING
"Malmö"
For Time:
21-15-9
Deadlift (115/75)
Push Jerk
V-Ups
50 Double-Unders after each set

Thursday

MOBILITY
Squat Therapy

STRENGTH
EMOM x 8 min:
1 Hang Squat Clean + 1 Front Squat

CONDITIONING
"Tryck"
7 min AMRAP:
Double Push-Up Burpee Over Bar

Friday

STRENGTH
5x3
Strict Pull-Ups
Dips

"Jackie"
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

Saturday

Open WOD