Lunes
Hand stand drills
1′ max effort handstand hold @wall 1′ rest x 4
4 x 1/2 around the world on box

WOD
3 rounds for time
20 sumo deadlift high pull
20 burpees box jump over

Martes
3 muscle snatch + 3 push press behind the neck x 3
3 power snatch + snatch balance x 3

WOD
15′ amrap
18 cal row
12 american swing
6 overhead squat

Miércoles
5 rounds not for time
3/5 strict chest to bar
15 tuck sit up

WOD
10′ amrap
10 pull ups
10 wall ball

rest 3′

10′ amrap
10/5 cal bike
20/15 hands off push ups

Jueves
shoulder press 2 x 5
push press 2 x 5
push jerk 2 x 3

6 rounds 1′ rest between rounds
in 3′
1′ cal bike/row
2′ max reps shoulder to overhead / double unders

Viernes
5 rounds for time
15 back squat, lift from the ground
9 strict burpees pull ups
400 mt run