Mobility:
Front rack app. 30s./side
Lat stretch app. 30s./side

WOD

3 sets
For time
4 double db devils press
8 double db weighted box step overs
12 toes to bars
16 wall ball shots
rest 2min bwn sets
time target 3-4 min on each , cap 5 min.
RX Weights 2x15/22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging than it looks, then try to hit unbroken sets on ttb/wb.

Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
6 lunge elbow to floor strech
6 inch worm with push ups
10 straight leg sumo dl with 1 kb
5+5 kb bottom up press
5 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Back Squats 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Now we are taking 3 weeks tempo training for squats and pressing to save our joints for a while and get better position work/muscle
feel on both movements. Focus on breathing and staying tight on reps. Notice maybe something you been missing on technique before
this.

Choose your pace wisely:

8min
60/50cal row
+
rest of the time
amrap
10 down up
5+5 v-alt sit up

rest 3min

8min
50/40cal ski / 20 shuttle runs
+
rest of the time
amrap
10 box jumps / box step ups 60cm/50cm
10 KB swing 24kg/16kg

rest 3min

8min
50/40cal AB
+
rest of the time
amrap
5+5 DB snatch 22.5kg/15kg
10 push up

rest 3min

8min
125 DU / 250 SU
+
rest of the time
amrap
10 WB 9kg/6kg
10 WB clean 9kg/6kg

LOAD

2-3 rounds, 60-sec rest between rounds.

• Straight arm pull-downs with band – Focussing on keeping shoulders down and back. Can bend at the hip for increased range. Cable machine can also be used – 15 reps

• Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric

• Active hangs – Immediately following pull-ups. Avoid passively hanging from bar. Maintaining trunk control during hang - For time

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Cat-cow in kneeling – Follow breath during movement. In breath arching through spine, out breath pressing through floor to round spine – 7 reps.

• Supine serratus punch with band – Palms facing throughout movement – 7 reps.

Banded Facepull-apart: 3 x 50. Rest as needed.
- light band
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Day off

Rest day - what did you do?

Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this, 2 times each machine)
16/20 calories (fast)
rest 1 min
12/15 calories (faster)
rest 1 min
9/12 calories (fastest)
rest 1 min

Accessory Work
3-4 rounds
20-30 cossack squats (try to go deeper each round, strech your adductor, weight on whole feet when squatting side to side)
rest 30s
3+3 kb/db tgu @light/moderate weight
rest 1-2 min

Cool down
2-3 min light bike/row
10+10 thread the needle
10 cat cow exercise strech
5 russian baby strech