Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips

5b. Bitch Work
3 Rounds
100 Assault Bike calories
Rest 3 minutes

Strength / Skill - 5 rounds for load and quality, not time:
Deadlift x 5 @ 75%
Handstand Practice (chest-to-wall, back-to-wall, freestanding, walking, one-arm)

WOD

3 rounds for time:

“American” KB Swing (70/53#) x 10
Toes-to-Bar x 15
Air Squat x 20

187; RX

Strength:

OH Squats - different rep schemes - weights - 65, 95, 105, 125, 135

Metcon:

10-20-30-40 reps: P Press (65lbs), DUs, Ring Rows, L-Holds (seconds)

Time - 17:30

Monostructural
run 1000mt on treadmill

Conditioning

6' AMRAP
- 3 strict pullups
- 6 clean squat @50/30
- 9 box jumps

then

6' AMRAP
- 12 pushups
- 15 deadlifts @70/45
- 18 lungees (9 each leg) with 10/20 Kg OH plate

3 rounds for time of:

• 5 strict L pull-ups
• 15 strict push-ups
• 5 strict L pull-ups
• 15 strict push-ups
• Row 750 meters

Back Squat 5-5-5-5-5 (45x5, 65x5, 85x5, 90x5, 95x5)
Then,

Using ONLY 1 bar

2 Rounds
Run 200m
30 Back squats 135/95 (MOD: 75#)
400m Run
20 Box jumps 20in
Run 200m
10 Push jerks 135/95 (MOD: 75#)

25:57

Dropped the barbell 2 times both rounds of squats. SO heavy! 2nd round of back squats I did 10, 10, and 10. Was able to get through the push jerks unbroken (push pressed most of them).

Podipilding

#MetCon | 1 round for time ⇵, + 10 burpees, of:

• 50 air squats
• 40 sit-ups
• 30 lunges
• 20 push-ups
• 10 back extensions

500m Bike
6 Power snatch
500m Bike
6 Power Clean & jerk
500m Bike
6 Thruster

*Go sustainable pace!
*TnG with barbell

(rx:60/40)

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups