Monday

Strength
Posterior Chain
4x
6 EL Single Leg RDLs
8 Reverse Nordic Curls
10 EL Jumping Lunges

Workout
AMRAP 14
8 Deadlifts 80/50
12 Hollow Rocks
16 Double Unders

Tuesday

Partner WOD
AMRAP 28
Complete full rounds of...
4 Thruster 60/40
6 Burpees Over Bar
8 Sit Ups

Wednesday

Strength
x5x
6 Push Press
90% of max Diamond Press Ups

Workout

4RFT
10 Hang Power Cleans 50/35
20 Air Squats
10 Push Press
20 Lunges

Weightlifting
Snatch positions - Recap

5 sets:
1 Snatch Deadlift + 1 Power snatch (x2)

*Keeping the weight light and manageable, looking at hitting the right form and getting back into the swing of things.

If comfortable and moving well, increase weight across sets.

Thursday

Endurance
Severin
For time:
•50 Strict Pull-ups
•100 Push-ups, release hands from floor at the bottom
•Run 5K

If you've got a twenty pound vest or body armor, wear it.

Friday

Strength
Barbell Complex
15 mins to establish a max weight for:

Squat Clean + Pause Front Squat + Front Squat

Workout

9-7-5-3-1
Squat Cleans 60/40
Burpees over bar

Saturday

Endurance

AMRAP 34
6-12-18-24...
Hang Power Cleans 60/40
Press Ups
Air Squats

400m Run between sets

Partner Workout

3 Rounds
45s per station
90s rest

Jumping Lunges
GTOH 50/35
Hollow Rocks
Thrusters

Score = total reps as a team

Sunday
Weightlifting

15 mins: 
Clean high pull 
4-6 sets  
*Build weight if positions are correct
Focus: body position pull from floor.

20 mins: 
1 clean high pull + 1 clean + 2 front squat  
5 sets 
Build weight based on feel. Push for heavier loads if positions are right.

Just Move
4x AMRAP 7
60s Rest

1.
50 Skips
6 Press Ups + Shoulder Tap after each rep

2.
15 DB Push Press
25 BW Russian Twists

3.
10 Medball Clean
8 Medball Sit Ups

4.
7 Cal Row
7 Burpees