2x15/hand

20 min, E4MOM complete 2 rounds of:

• 10 sandbag squats
• 10 GHD situps

Recovery Amrap 15

1min easy bike
20+20s side planks
20+20m SINGLE ARM KB/DB OH carry
5+5 wandmill

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

AMRAP in 20 minutes:

5 pull-ups
10 push-ups
5 T2B
15 air squats

Amrap 30 mins

One round of “Cindy”
5 Pull ups
10 push ups
15 squats
Then immediately into
One round of “Helen”
400m run
21 KB USA swing @24/16kg
12 Pull up
Rest 3 mins

Goal 4+ rounds

Weighted pull-up ladder 4, 3, 2 ,1 reps

Back: Alternate movements with a partner for 3 rounds
10 Ring rows (other in Arch hold)
15 KB deadlifts (other in Ring row hold)
20 Reverse hypers on box (other KB hold or Farmer walk)
30-60s Hip extension hold on box (other sits on legs)

6-10x

1.) C2bikex1250m
2.) Tyre flipx10m
3.) C2bikex1250m
4.) Superset
A) KB Halox5+5
B) Falsegrip Ringrowx5-10

“DIY” (Do It Yourself) skill work* – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps
2) Barbell/DB movement – 5 to 15 reps
3) Simple gymnastics movement – 5 to 15 reps
4) REST or easy Assault bike / row

Complex gymnastics. Muscle up, bar muscle up, handstand push up, handstand walk, rope climb, single-leg squats
Barbell/DB. Snatch (power or squat), clean (power or squat), jerk, thruster, overhead squat, deadlift , overhead walking lunge
Simple gymnastics. Toes to bar, GHD sit up, push up, burpee, bar facing burpee, box jump @ 24/20”, double-unders (up to 50 reps)
Why do I have to choose for myself? Knowing yourself as an athlete (strength and weaknesses) is essential for your long term success in the game. Today’s work will be an opportunity for you to consider this and to make the skill work specific to your needs.
But how do I know what to do? Choose the movements from the list(s) above based on what you need to (not just want to) work on the most. Choose both the load and repetitions so that you are working at the edge of your ability to move well. See further tips below.
Loading (for barbell movements). Choose a load as heavy as allows you to move well (your best form possible today) and complete all the reps in one unbroken set each round.
Repetitions. Choose a number of repetitions that allows you to complete all the work in one unbroken set each round.

Example.
1) 6 Ring muscle-ups
2) 8 Push jerks @ 70kg (155lbs)
3) 14 Single-leg squats, alternating
4) REST