Lift:
Clean and jerk (2+1) every 2 min x 10min
After: drop to 80-90% 1r emom x 5min
Wod:
7 Wall walks
20 single arm snatch (10ea)
5 Wall walks
40 single arm snatch
3 Wall walks
60 single arm snatch
Into:
50 Ttb
Core:
100 banded side crunch each side
skill: MU / Pullups + Dips
Strength OPT:
Pullups: 5sx10 kipping/strict
Rx ring rows: 5sx10r
Games OPT:(wk1/?)
4sx2r strict Box Muscle up (chest pull-sit through-finish)
4sx3r Kipping floor muscle up
Into: kip full ring (kip + high pull + MU){2+2+1} -or- kip
Wod: 3rounds
Row x 10 cals
OHS x 10 (95/65)
DS. x 50
Into: 10 min to establish
5RM BS
Into:
1 min Hallow hold + 1 min Arch x2r straight
Lift: HS PC
Drop to 80-90% 3r EMOM X 5min
Wod: 5rft /25min cap
5 clusters (t&g) 135/95-95/65
30 double unders
3 muscle ups
20/14 cals assault bike (slow)
Ab wheel buy (barbell)
3sx10r
Expert mod partner roll outs
Plank Tabata: plank, reverse plank, side plank L, side plank R
Rest 1 min
Teams of 3: Divide reps evenly
1 person holding 45/35# plate at all times, 1 resting, 1 working.
4 rounds for time:
99 double unders
63 Goblet squat 55/35
45 ring row w feet on box
27 Hang power Clean 95/65
18 burpee box jump
*Time cap 30 minutes
7 Rounds For Time: 30 min cap
7 Handstand Push-Ups
7 Thrusters (135/95 – 95/65)
7 Knees-to-Elbows
7 Deadlifts (245/165 – 225/155)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Lift: Broken Grace
10 pcj rest 1:00min (unbroken) 3r
Cut rest if it leads to Pr (ex:45/:30)
Wod: 20 min
P1
200 m run (sprint!!)
16 OH DB Lunges (50/35)
5 burpee ball toss 12’(p1 and p2)
Switch
Into:
100 side band crunches each side
Skill review:
Kipping Pull-ups / Dips
Wod: x5rounds
DB chest press x10 (55/35)
Box step overs x20 (20/14)
Into:
Core/gymnastics buy out: 3r
25’ HSW
15 barbell (eat) sit ups
Lift: 20rm Back squat
Wod: 15 min amrap
Row 28 cals
Into 3 rounds of
28 double unders
8 ground to over head (135/95-115/75-95/65)
Into:
Ttb 10-9-8-7-6-5-4-3-2-1
Partner you go I go
Skill: Muscle Up kip/ring
lv1 flat floor kip to stand
lv2 floating kip to stand
lv3 floating kip to catch
exp notes* lever lat/peck primer
Wod 1:
20rm Back squat
Wod 2: 6 min cap*
Diane 21-15-9
Deadlifts + HSPU
Core buy out: Pwitty pwease?
200′ kettle bell rack carry (unilateral) {es} x 2-3s
