Toes To Rings Ladder
1 Toes to Rings on minute 1, 2 on minute 2, etc. until you can't complete
Pistols
1 Pistol on Minute 1, 2 on minute 2, etc., alternating legs each rep.
No rest between movements.

DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s

1 minute rest between sets

Friday's workout: Skill: Push jerk 3-2-1-1-1

WOD: Team workout:
20 minute AMRAP of:
100 meter run
10 double unders
5 reverse burpees
5 K2E
*One person works while the other planks. Switch after each round.

RANCOM: Stretch and foam roller

Inclined sprints - 10 x 80m in grass - progressive grade increase
Sprints - 2 x 100yds - on grass

4 rounds of:
500m run
2 legless ropeclimb
10+10 KBS snatches

Snatch + Snatch balance + 2 Overhead Squats

Endurance WOD
48 Minute AMRAP
60 push ups off the bench
30 push press @ 95 lb
15 burpees over the bench.
5 rounds and 70 reps.

Tabata 8 rounds/ movement
Push-Press
Front- Squat
Thruster

Worst round/ movement counts

150 min
Warm up for 15 min
1.Gymnastics
A. RMU Practice for 20 min

B. Every 90 s. for 10-15 reps > 90 - 120 sec.
1 MU
- Total of 17 MU

2.Weightlifting
A. Push jerk + Split jerk from blocks
- Heavy 1+1 for the day
- Drop the first jerk

B. Clean pull + Low hang clean pull
- 4 x 1+3
- Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
- 65 69 73 76 kg

3.Conditioning
A Every 4 minutes for 16 minutes:
40 Double unders
15 Cal ski
Times: 1.30, 1.29, 1.23, 1.22