Monday:

Push-Press

In 3-5 sets, find 3 Rep Max

Tuesday:

Metcon (Recovery)

3 RFT (Quality>speed)

10 Turkish get-ups (1/.7 pood)

10 Overhead lunge (45/35 bar)

10 KB Swings (1/.7 pood)

Wednesday:

Back Squat

In 3-5 sets, find 3 Rep Max

Thursday:

Metcon (Recovery)

“Annie”

50-40-30-20-10

Double-Unders

Sit-ups

Friday:

Deadlift

In 3-5 sets, find 3 Rep Max