Back squat 7 x 5

AMRAP 2.5min.:
8 Power clean (60/40kg)
14 HSPU
36 DU's

Rest 2.5min. btw amraps.

Wake up version of 12 days wod at the end of deload week
1 rope climb
2 squat cleans @35-40/50-60kg
3 burpee over bar
4 pull ups
5 deadlifts @35-40/50-60kg
6 push ups
7 toes to bars
8 wall ball shots
9 box jumps 60/75cm
10 back rack lunges @35-40/50-60kg
11 SHSPU
12 thrusters @35-40/50-60kg

Flow:
1st round = 1 rope climb
2nd round = 2 squat cleans + 1 rope climb
3rd round : 3 burpee over bar + 2 squat clean + 1 rope climb.. etc

Have fun, keep moderate pace and stay moving. Have fun and next week start new cycle. This might be something you could get friend to do with! Even you can go " you go I go" way this workout :)

Row 800m

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2 rounds 30s. each
banded dead bug
ring row
1-leg RDL R
1-leg RDL L

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In 20min
Work up to heavy 10
2min rest b/w

4 rounds for time of

• Run 400 m
• 50 walking lunges

With barbell 2 sets
3 snatch grip deadlifts
3 muscle snatch
3 snatch grip push press behind neck
3 pause OHS
3 hang snatch

Every 1.5 min for 15 minutes (10 sets)
2 hang squat snatches (mid thigh) + 1 snatch @50-70%
fast and sharp lifts

Pause OHS 5x3 reps, climb to moderate heavy 3 rep set.
rest 2 min bwn

Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast
then do some overall streching for your body and get going.

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace.

Dont go too hot, keep mod/fast pace. For me it would be 65-70rpm so 330-425 watts.

Back squat 5 x 7

EMOM x 16:00

Min 1: 30s Sumo Deadlift High Pull @ 35/25kg
Min 2: 30s Hang Power Snatch
Min 3: 30s Hand Release Push-ups
Min 4: 30s USA Kettlebell Swings @24/16kg

Goal: Everything should be light and able to be performed for 30s without stopping. Score = total reps.
Rx+: @42.5/30, heavier KB

Extra:
Low Angle Banded Facepull: 4 x 15-20. Rest 60s.

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

How did it go?