MONDAY
Wod of the Day
STRENGTH
3 x 4 deficit Snatch grip Deadlift
3 x 3 Low Hang Power Snatch

WOD
6′ Amrap
45 Double Unders
9 Hang Power Snatch (42,5/30 kg)
Rest 2′
6′ Amrap
45 Double Unders
9 Power Snatch (42,5/30 kg)

Conditioning
STRENGTH
Total

METCON
Amrap 15′
42 American Swing (24/16 kg)
30 Mountain Climber
18 Cal Bike

Quality First
DAY 1

TUESDAY
Wod of the Day
SKILL
Handstand Push Up

WOD
22′ Amrap
5 Handstand Push Up
10 Toes to Bar
15 Cal Row
20 Air Squat

Conditioning
STRENGTH
Lower Body

METCON
3 Rounds
1′ 40″ Step Over the Box
1′ Row
1′ 40″ Box Jump
1′ Row
1′ 40″ Push Press
1′ Rest

Quality First
DAY 1

WEDNESDAY
Wod of the Day
STRENGTH
Floor Press 8 7 6
after each round:
10 Strict Knee to Elbow

WOD
4 Rounds
10 Thruster (50/35 kg)
20 American Swing (32/24 kg)
40 Sit up

Conditioning
STRENGTH
Total Body

METCON
team of 2
1000 mt Row
15 Sync Burpees
900 mt Row
15 Sync Burpees
800 mt Row
15 Sync Burpees
600 mt Row
15 Sync Burpees

Quality First
DAY 2

THURSDAY
Wod of the Day
FOCUS
Core

WOD
4 Rounds
35″ Work 25″ Rest
Box Jump
Bike / Burpees
Sumo Deadlift High Pull
Row
Wall Ball

Conditioning
STRENGTH
Upper Body

METCON
Emom 15′
Min 1 – :30″ Bike
Min 2 – :30″ Dumbell Snatch or Plate G2O
Min 3 – :30″ Up-downs

Quality First
DAY 3

FRIDAY
Wod of the Day
WEIGHTLIFTING
in 7′
1 Rm of Power Clean
in 7′
1 Rm of Squat Clean
start with the empty bar, max 4 attempts

WOD
10 – 1
Squat Clean
Chest to Bar
Rx 70/50

Conditioning
STRENGTH
Total Body

METCON
15′
1600 mt Run
in the remaining time
amrap
15 Hands Off Push Up
30 Lunges body weight