Every 2 minutes for 8 rounds:

Power clean and jerk

3x(1+1)@80-85%

 

then

 

12minute AMRAP:

5 Muscle ups

15 KB swings

30 Double unders

 

*Scale muscle ups with 5 pull ups + 10 push ups.

 

Weightlifting:

Rest day

5 rounds:

5 strict presses @80-85%

5 Ring pull ups

 

then

 

3 RFT:

15 HSPU

15 Power cleans 135/95

 

Extra:

5 rounds:

10 Ab wheel roll outs

10 KB swings

 

Weightlifting:

Power snatch

4×3@70%

 

Power clean and jerk

4x(3+2)@70%

 

Snatch pull

4×3@90%

 

4 rounds:

10 HSPU

15 KB swings

Saturday: Open gym 9-12 WOD at 10

Sunday: Open gym 10-12 Endurance WOD at 10. Then Sunday funday at 2pm Reel Cafe courtyard

 

Friday’s WOD:

Every 90 seconds for 10 rounds:
1 power clean and jerk @85%+

Then

4 RFT:
15 Toes to bar
15 Single arm DB push press each arm 50/30
15 Box jumps