A.3x ME strict Pull up /Elevated RR
30s Hollow rocks
30s arch rocks
Between sets

B.2x 60% of 5min AMRAP of gymnastics
30s PVC Hollow to arch
30s sidebends
30s plank shoulder taps

C. 2min ON 2min OFF x4
10 Wall Ball @9/6
10 Power Clean @40/30

A. Deadlift 5 x 10 @ 60% of last weeks Heavy 5

B. For Time in Pairs

200 DU
100 KB Snatch 24/16
60 Cal Row
40 Burpee Box Jumps 30/24
60 HSPU
100 KB Snatch
200 DU

Or For Time in Pairs

300 Single Unders
100 KB Swing 24/16
40 Burpee Box Jumps 24/20
60 Push Ups
100 KB Swing 24/16
300 Single Unders

A. Push Press Deload.

1×5@40%
1×5@50%
1×5@60%
3s pause at top of each rep.

B. 3×10 seated KB shoulder press @moderate weight.

C. For Time:
21-15-9-15-21
STOH @50/35
TTB
Box Jump

 

TESTWEEKNEXTWEEK

A. EMOM 12
Even – 1 Clean (Pause 1s in catch)
Odd – 3 Cleans

Bar @ 75%-80% of your max clean
– Focus on perfect movement patterns
– Technically perfect
– No fails

B. 24 EMOM
1- 10 KB Swings 24/16 + 10 Press Ups
2- 12 Wall Ball 9/6 *Pause when you Catch the ball, before you squat.
3- 45 Second Row 10/12/15/18
4- 12 Alternating Front Rack Lunges 40/30