EMOM 10min:

Hang power clean x5 (60%)

Muscle Up

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

20 du´s
15 wall balls
10 t2b

5 rounds for time

In teams of 2:
2 Rounds
80 Wall Balls
80 Burpees
80 Cal Row
800m Run
80 V- Ups

40 Min Tim Cap

135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes

135 min

1.Weightlifting
Main set
A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

2.Conditioning
A1. 8 minute AMRAP
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
5 ring muscle ups > 3 reps
Result: 1 + 2 MU

Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

A2. 8 minute AMRAP
10 overhead squats @ 52.5/35kg (115/75lbs)
15 toes to bars
25 cal row
Result: 2 + 1 OHS
Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

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

Max Thruster: 88#Max

Pullups: 20 with Red Band

WOD:9:5645 Power Snatch, 20 Lb Ball Slams, Single Unders w/ 25 Jumps, knee pushups

105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA

135 min

A. BMU practice for 30 min

1.Weightlifting
A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
NOT DONE

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
8 8 8 8 9

B. Alternate
B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
5*30 6*30 6*30 kg
B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
3*12*50 kg

3.Cool down
A. Easy Assault bike