135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A.Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5
B.Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

AMRAP in 20 min. of:
5 thrusters @ 45#
7 hang power cleans @ 45#
10 SDHP @ 45#

AMRAP in 10 min. of:
5 pull ups
10 push ups
15 sit ups
20 squats

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Partner WOD
200m team run
25 Partner dl 160/120/100
50 wall ball
200m team run
20Partner dl 160/120/100
40 wall ball
200m team run
15 Partner dl 160/120/100
30 wall ball
200m team run
10 Partner dl 160/120/100
20 wall ball
200m team run
5 Partner dl 160/120/100
10 Wall balls
*Split reps on deadlift &wall balls

Dead lift: 165#

HSPU: 85 - 40# overhead press instead
Squats: 198
Push ups: 62
Pull ups: 15

There is no description for this WOD as it is stat.

60m sprints - on grass - rolling - 9x60 - 8.77, 8.5, 8.25, 8.22, 7.87, 8.03, 7.97, 7.91, 8.05

135 min

Skill: HSW practice for 20 min

1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs

2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21

Recover 7 minutes before Part B

B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow