Day 1

Strength:
Back Squat 5×4 @ 75-80%

* Superset with Strict Pull-ups

3×5 Bench Press

Conditioning:
3RFT
30 Pistols
20 Toes-2-Bar
10 Strict Handstand Push-ups
5 Ring Muscle-ups


Day 2

Olympic Lifting:
E2MOM12
1 Split Jerk @ 70-80%

Conditioning:
Same as Fitness


Day 3

Olympic Lifting:
3×3 Snatch @ 70-80%

Conditioning:
Then AMRAPS (fitness)

Accessory:
3x
30 GHD Sit-ups
50’ Handstand Walk