Tuesday 
Snatch
60%/1,
70%/1,
(85%/1)x3
Front squats
70%/2,
85%x2,
90%x1,
85%/2
WOD 
4 rounds for time of:
15 Hang Power Snatches, 40/25kg
30 Double Unders

 
Wednesday
Handstand walk skills
2 x Table back bear crawl
Box HS walk warm up:
1 x 180 each direction circles
6 x shoulder taps
Progress to wall:
Facing wall – Shoulder taps x 4 + hip taps x 4 + 4 left side shuffle + 4 right + 4 Shurggs
Followed by
3 rounds
1 x legless rope climbs
Max ring dips
 
WOD
Partner WOD: 7-7-7
Team WOD
In teams of 2, AMRAP 20:
7 Kettlebell Swings (70, 53)
7 Burpees
7 Wall Balls (20/14)
 
Thursday
Clean & jerk
60%/1,
70%/1,
(85%/1)x3
WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

FRIDAY
Deadlifts every 2:30
60%/2,
70%/2,
80%/2,
85%x2,
90%x1,
85%/3
WOD
For time:
25 Handstand Push Ups
50 Toes To Bars
Run, 800 m
75 Push Press, 75/55 lbs
150 Double Unders