Total 90 min
Row 1000m
Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
HS/HSW practice for 10 min
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups > 5 ring dips
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
Result: 4+3
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
8/6 Handstand Push-Ups 1 abmat
Rest exactly 4 minutes, and then . . .
Result: 2+4
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
Result: 2+13
D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95) = 43kg
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder
Result: 8 C2B + thruster
E.
Own additional set: for time:
50 pull ups
Result: 4.42

Total 105 min
2 sets of:
10 T2B. 10 box jump, 10 lunges, 10 wall ball

Skillwork: MU practice for 20 min

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
For time:
Row 2000 Meters
Result: 8.17.3, 2.04.3/500m
avg/max HR 174/187

A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

4x3(70-80%)
3x2(80-90%)
2x1(90+)

21-15-9

Thrusters 30kg
Burpee over the bar

25 min emom

1 min bike
2 min snatch x 8 (45kg)
3 min thruster x 8 (45kg)
4 min farmer walk (120kg)
5 min rest

Emom 32
1) 5 mave @120
2) 10 ttr
3) 15 cal assault air bike
4) rest

4 x 8

Complete as many rounds as possible in 15 minutes of:

• 10 body-weight bench presses
• 20 toes-to-bars
• 30 hip extensions

Open gym 4-7p

Make up wod from this week or previous week or benchmark.