Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(17)
200 singles-challenge-double unders
100 abmat sit ups
50 cal row
25 burpees

Opt(12)
Iso-core
3x8 giants
alternate hammer curl
plank taps-2ct
tricep overhead ext
:30 plank
3x2 clean
5x50m sprint

Finisher
50 double crunch
1:00 bf stretch

AMRAP in 9 minutes
10 Shoulder-to-Overheads @50/35kg
5-5 Front-Rack Lunges @50/35kg

*If athlete drops the bar during the STOH,
penalty is 20 Double-Unders.
If athlete drops the bar during the Front-Rack Lunges,
penalty is 5 burpees.

5 ROUNDS FOR REPS

• Submax ring muscle ups

Maintain high quality reps - drop down just before failure

SCALING IDEAS

• Ring pullups w. hanging at highest position
• Ring pullups + Ring dips

5 x 3 rep

add to chart

• 9 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 15 reps
Pistol Squats 30 reps

400m Run/Jog
10m 4-Step Walk video

EMOM 20

20m Sled push

15 Double arm Battle rope wave

15 Sandbag Front Squat

15 Double KB bent over row

REST

.

CORE:

3 rounds:

20 Heel Reaches

10 Hanging Windshield wipers

9 rounds
7x Squat clean
8x Burpee box jumps

21097 meters

400m Run/Jog

10m 4-Step Walk video