12:00 AMWOD:20 min AMRAP- 30 DU- 15 GHD situps- 15 Pullups- 15 Pushups- 15 Box jump 60cm4 r + 6 pullups7:30 PMRugby team conditioning trainingWeightlifting: Power snatch 50kg x 3, 3Clean and 2push jerk 80kg, Back squat 110x6

Rest day...

10:00 AM "Hidalgo"  For time: Run 3200m 2 min rest - 20 Squat clean 60kg - 20 Box jump 60cm - 20 Walking lunge with 20kg OH - 20 Box jump 60cm - 20 Squat clean 60kg 2 min rest Run 3200m 46'25" 5:00 PM Strength: Snatch pull: 5x60, 5x65, 3x5x70kg Skill: HSPU

Rugby team skill training

Rest day......

Rugby team conditioning trainingTRX training

Strength/skill:A: DU practice 10minB: Press: 10x45, 8x50, 7x52,5, 5x55kgC: OHS: 3x 5x50kgWOD:21-15-9- OHS 40kg- Burpee8'05"

In the afternoon....WOD #1:Every minute in the minute complete 1 DL 140kg. Time cap:10minWod #2:21-15-9-6- Hang power snatch 40kg- American swing 24kg DB 11'30"In the evening...Rugby team conitioning trainingSnatch 5 x 53 Clean + 2 Push press  5setsBack squat - up to 110kg

Rest day....

11:00 AMWOD#130 min AMRAP- 30 DU- 10 OHS 40kg- 10 Pull up- 20 Box jump- 10 K2E5rounds + 3 K2E5:00 PMWOD#28 rounds- Run 400m- 50 Air squat27'20"

In the evening...Strength:A: Push press: 10x60, 8x65,06x70, 5x75kgB: Split jerk: 3x60, 3x65, 3x70, 2x75, 2x2x80kg...and then...Rugby team skill training 

REST DAY..... 

Strength:A: OHS: 5x45, 5x50, 2*5x55, 2*4x60kg...and then:TRX training with rugby team30'

Strength:A: Snatch pull: 5*60, 2*5*65, 2*5*70kgWOD:Ivan the terrible (scaled)30 DU50 Lunge50 Pushup (hand released)50 Situp30 DU40 Lunge......30 DU10 Lunge10 PU10 SU          22'20" 

In the noon.....Strength:A: Front squat: 5*80, 5*87,5, 5*92,5, 3*100kgSkill: HSPU practiceIn the evening...Rugby team conditioning trainingOlympic lifting...... (clean, fr.squat, DL) 

BUÉK!!Rest day.....