MONDAY: Back squats to start the new program. Long WOD, lots of DB work with some bodyweight work.
TUESDAY: Strict gymnastics work, pull and press. Snatch work before going into the WOD. This will be fast, snatching and T2B.
WEDNESDAY: Strict press strength to start. Workout has lots of wall balls and skipping. Core strength finisher.
THURSDAY: Big clean complex. Skills prep before the WOD focusing on pull ups. Lots of sprint work in the workout, pick your scales carefully.
FRIDAY: Jumping, rope climbing, running, cleaning and lots more. All the functional fitness.