Wednesday Benchmark Hero/Girl
Warm up
2 rounds with 3-5 reps on each movement, with an empty barbell
Deadlift
Muscle power clean
Front squat
Power clean
Strict press
Push press
Push jerk
Take 2-3 minutes between rounds for extra mobility work of own choice, ex ankle, forearms, lats

Skill/Strength
Take 15 min and build to a heavy complex
1 Power Clean
1 Front Squat
1 Push Jerk
*Take long breaks between attempts when it gets heavy

Metcon
Macho man, timecap 20min
Every minute on the minute (EMOM) continue until failure
3 Power cleans
3 Front squats
3 Push jerks
*If you fail within 10: lower the weight 10/5kg and continue for a couple of rounds

L1: 84/61kg
L2: 61/43kg
L3: 43/30kg
L4: 30/20kg

Tuesday Endurance
Warm up
2 rounds of
400m run
5 down and ups
20 plate jumps
2x10m run
Then
2-3 rounds of
20 sec lats stretch
10 sec kipping in bar
1-5 pull ups

Skill/Strength
Prepare for metcon

Metcon
For time
200/180 calories row
*Break every 90 sec and complete 3 complex of 1 burpee to 1 toe to bar

L1: Assault bike 160/140 cals, 1 complex of 1 burpee + 1 T2B + 1 bar muscle up
L2:
L3: 180/150 calories, hanging knee raises
L4: 150/120 calories, Burpee to target