Lunes

4 rounds
6 deadlift pause @knees
6/8 weighted chin ups

Metcon 12′ amrap
Cal bike 1 – 2 – 3 …
Deadlift 5 – 6 – 7 …
Box jump 5 – 6 – 7 …

Martes

EMOM 7′
3 hang squat clean & Jerk

AMRAP 7′
Push press 7
Front squat 7
7 Burpees if you live the barbell

Rest 3′

Bike 90″ on 90″ off 5 rounds

Miércoles

Focus
Overhead Squat

Wod

3 rounds
A round is:
2′ amrap power snatch
2′ amrap box jump over
1′ rest between rounds

Followed by

3 rounds
2′ cal row
1′ pull ups

Jueves

4 rounds For time

3 rope climb
9 toes to bar
15 box jump
21 american
400 mt run

Viernes
Open 16.2