30”/30” x 4 push jerk 40/30
Rest 3 minutes
30”/30” x 4 chest-to-bar pull-up
Rest 2 minutes
30”/30” x 4 push-up
Rest 1 minutes
30”/30” x 4 hang power snatch

2 rounds of:
Back Squat 15-10-5 reps

Rest 3 minutes between each working set. Increase weight for each set.

For Quality:
10 sets of pull-ups and dips
First set 10 pull-ups and 1 dip, then 9+2, 8+3...

3 Rounds

400m Row
21 KB Swings (53#)
12 Pull Ups

Pre-Wod: 5 X 2 Thruster (115#)

Metcon
-5 Thruster (75-80% max weight) (95#)
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups
-50 T2B
-50 GHD

6 rounds
25 ft. Overhead walking lunge
8 burpees
25 ft. Overhead walking lunge
8 burpees

Use 95 lbs for lunge

120 min

1.Weightlifting
A. EMOM12: snatch x 1
35 35 37.5 / 37.5 40 42.5
45 45 47.5 / 50 52.5 54 kg

2.Strength
A. Back squat - 3 x 8 reps

3.CF JKL wod 8.5.2018

A. HSW practice

B. Metcon

C. Corework, 8 rounds of:
20 sec hollow hold
10 sec rest
20 sec arch hold
10 sec rest

D. 3 rounds of:
Reverse hyper 12 x 20 kg

3 rounds:
1min KBS
1min box jumps
1min DB snatches
1min V-ups
1min row
1min rest

3 rounds for quality of:
10 ring rows with a false grip
10 kettlebell swings
10 ring dips

150 min

1.Skill
A. BMU practice for 10 min

B. E3MOM for 15 min (5 sets):
3 - 4 bar muscle ups / 3 3 3 4 4 reps
easy assault bike for the remaining time

C. Butterfly pull up practice for 30 min
- Progressions
- Attempts

D.Kipping HSPU
5 x 10 reps - abmat + 10 kg plates

2.JG SC 7.5.2018
A. 3 rounds:
- 8 ring swings
- 10 bottom of dip swings
- 10 HS pike compressions
- 20 wall facing HS shoulder shrugs

3.Conditioning
A. EMOM20, 5 rounds of:
1 min max cal bike - 5 x 12
1 min max cal row - 5 x 12
1 min max cal ski - 5 x 12
1 min rest
157/174