Pre-WOD
-20 Turkish Get Ups
(10 each hand; as heavy as possible)

WOD - 4 rounds Not For Time:
(Rest as needed between rounds)

-500 Meter Row
-Max Set of Strict Pull Ups (minimum of 50 total in all four sets)

Post:
50 GHD Sit Ups

Running Cindy
AMRAP in 20′ of
400m Sandbag Run
15 Pull Ups (black)
10 Push Ups
5 Sandbag Squats

• very difficult, fatigued after 1 round, heavy legs

Muscle-Up progressions

165 min
Warm up EMOM14 + 6 min. mob.
1.Gymnastics
A. MU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 7
- 2 swing + 2 MU x 2
- Total of 11 MU

B. BMU practice for 10 min
- 4 x 3
- Total of 12 BMU

2.WL
A. Power snatch: Heavy single

B. Every 30s for 8 minutes:
1 Power snatch @ 85-90% of A)
4 x 42.5 12 x 45 kg

3.Strength
A. Back squat 5 x 2
70 75 80 82.5 85 kg

B. 5 sets:
A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
B) 10 DB Prone row - 25 25 30 30 30 kg
-Rest 90 s. between movements-

3 reps:
60% @ 60 kg
70% @ 70 kg
75% @ 75 kg
75% @ 75 kg

10 minutes: EMOM 4 reps @ 60 kg

21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Run 800m

7 x of 10s
Pull-ups
Push ups
Toes to bar
Dips

Run 800m

Pre-WOD:
-Work Up to a Heavy Set of 3 Floor Press

WOD - 2RFT:
-400 Meter Run
--30 KB Swings (#53/35)
-400 Meter Run
--30 Plyo Push Ups

AMRAP of
1 Shoulder Press
1 Push Press
1 Push Jerk
and repeat till failure

Set 1: 12 reps (30 kg)
Set 2: 12 reps (25kg)
Set 3: 18 reps (25kg)

10K Imported.