Saturday

Teams of 3  Until 400 cals are achieved any machine Rotate though 1 deadlift 100/705 burpee over bar  1 finishes list, 2 rows, 3 rests

Thursday

A.snatch  3 x 1 @90+%  B. Hang snatch 5-4-3-2-1  C. Bench press 3 max sets @ 75% D1. Upwright row D2. Overhead squat 15-12-9

Wednesday

Skill  Weighted pull ups  10-8-6-4-2  Wod For time  8 rounds for time  80m shuttle run 4 x 20m8 ring dips 

Tuesday

A.Clean and jerk 3 x 1 @90+%  B. Power clean and push jerk 5-4-3-2-1  C. Squat 3 max sets @ 75% Wod 3 rounds For time 50/35  9 hang power cleans  9 push press

Monday

A. Flight simulator double unders 15 cut off B.  25  Amrap 40 cal row  40 wall balls  40 burpee bar touch  40 kb swings