Metabolic Condition

Chest Triceps Day Monday Metkon WoD Bench Press 3 Sets

Back Biceps Day Tuesday Metkon WoD Deadlift 4 Sets
Skill Day / C / L / B / Rest Day Wednesday Metkon WoD Calisthenics
PR Day Thursday Metkon WoD Bench Press PR
Rest Day / Olympic Weightlifting Friday Metkon WoD
Olympic Weightlifting Day / Rest Day Saturday Metkon WoD Cleans 3 Sets
Legs Shoulders Day Sunday Metkon WoD Back Squat 3 Sets
Metkon WoD
 Balik Alindog Program
Complex Muscle Workout Skill Workout
Cable Flys 3 Sets Cable Flys Up 3 Sets Cable Flys Down 3 Sets Cleans
Rows 3 Sets Rows (Wide) 3 Sets Reverse Flies 3 Sets Muscle-ups
Plyometrics
Squat PR DL PR WoD Cardio

Deadlift to Cleans Dead Lift to Thrusters DL-T-FS WoD

Lunges 3 Sets Hamstring Curls 3 Sets Calves 3 Sets Snatches
 Accessory Workout
Tricep Extensions 3 sets Triceps Cable Pull Down 3 sets Dips Superset
Bicep Curls 3 Sets Hammer Curls 3 Sets Twenty-one

Arnold Press 3 Sets Shoulder Press 3 Sets T-U Flys 3 Sets

Abs
Abs
Abs
Abs
Abs
Abs
Abs
Abs
Abs