Monday
1 x max effort strict pull ups
Front squats every 2 mins:
60%/2,
70%/2,
80%/2,
85%x2,
90%x2,
95%x1,
90%/2
WOD 
AMRAP 10 mins: Double Unders and Back Squats
Complete as many rounds as possible in 10 mins of:
50 Double Unders
10 Back Squats, 60/40kg

 
Tuesday
Over head mobility
Snatch every 2 mins
60%/1,
70%/1,
80%/1,
85%x1,
90%x1,
95%x1,
85%/1,
90%x1
WOD
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs

Wednesday
5 mins coaching rope climbs
EMOTM alternating for 10 mins 
1 x Rope climb
Legless RX+
Max effort Ring dips/press ups – straight into 6 press ups or box press ups. Aim is to reduce load e.g. drop set.  
WOD
18.Zero
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

Thursday
Warm up core
Overhead plate carry – 2 x length of gym
Clean & Jerk Every 2 mins
60%/1,
70%/1,
80%/1,
85%x1,
90%x1,
95%x1,
85%/1,
90%x2
WOD
5 rounds for time of:
3 Clean & Jerks, 60/35 kg
6 Box Jump Overs
3 Handstand Push-ups

Friday
1 x Max effort ring dips
1 x Max effort strict chin ups
Deadlift Every 2:30
60%/2,
70%/2,
80%/2,
85%x2,
90%x2,
95%x1,
90%/3
WOD
10 Deadlifts,
20 Wall Balls,
10 Hang Power Cleans,
20 Kettlebell Swings,24/16
10 Front Squats,
20 Box Jumps, 24 in
10 Push Press,
20 Pull-ups
10 Back Squats,
20 Burpees
60/40kg