MONDAY

Strength: 3x6 47kg backsquats

WOD: 10 min AMRAP

5 25kg power snatch

25 DU

Rounds: 4+1 

TUESDAY

Strength: every 90 seconds

3x6 20kg strict press

3x6 30kg push press

WOD: 3x4min AMRAP w/ 1 min rest between rounds

3 37kg hang power cleans

5 HSPU (ab mat)

10 air squats

Rounds: 9+3 

WEDNESDAY

Strength: 3x6 52kg deadlift then 1x4 57kg deadlift

WOD: 3RFT

400m run

25 16kg KBS

15 Pull Ups

Time: Just under 18 minutes