Box step-ups with barbel front rack

Coretraining

Tabata
Russian Twist
Wall ball twist

2 Rounds
Straight plank

Side plank

Row
5*1000m (1:55)

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EMOTM 10min
Muscle-up

smolov week 5 day 3

5@40-60kg
1 @70-80-90-100kg
10x3 @110kg

smolov week 6 day 1

2x5 @40
5 @60
3 @70-80
2 @90
5x7 @100kg

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

3 Rounds:

50abmat
50superman

30 DU

Strength
Työntö 5*3

Penkki 5*3

2 Rounds:
20 hollow rock (up, down, left, right)

L-sit tabata (bar hanging & ring stand)

30km RUN

Gymnastic
EMOTM for 10 min:
Odd: 6 Pass Through, Even: 4 HSPU

rest 5min

5 rnds:
25 DU, 10 GHD Sit-Up

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Mobility

Squat jerking

Strength& Conditioning
3*max ring dip
rest 5min
Pull-upTabata
rest 5min
planche (up, down & sides)

14min AMRAP of:
* 5 T2B
* 10 Burpee
* 15 WB
* 30s rest

15 min

• 30 seconds Erg @ 90%
• 1/2/3/4/5… Thrusters w. 2x24kg kb

Test: Wrist/Shoulder integration in the racked back squat bar (a broomstick will do)
Mob: Spend 3 min each arm messing with the two position in the video.
Re-test: Can you get tighter on the rack set up? Are your arms narrower? Are you doing less of the broken wrist limbo?
Did your overhead snatch position change? Was it easier to “show” your armpits forward in the active shoulder position?
Bonus: 2 x 1 min alternating end range Bulgarian? box lunges.

http://www.mobilitywod.com/2010/09/episode-17-shoulders-and-the-back-squat-rack-and-darth/