MONDAY: Back squats to start the week. Conditioning has skipping, snatching and wall balls (not too many).
TUESDAY: Pull and push strength session. WOD has some gymnastics work, small rep scheme so a good chance to push hard.
WEDNESDAY: Cleans and more cleans. Lift heavy today. Workout is going to be fast, its a surprise.
THURSDAY: Single leg work today, this is where gains happen. Conditioning has some sprint work with gymnastics.
FRIDAY: A little bit of running, some barbell, cycling. And then a spicy 10 minute finisher.