Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

Power Clean 3x2 2x1

15min E3MOM
1. 5 x HSPU
2. 8 kipping pull ups
3. 10 shoulder taps

3 Front Squat
3 Back Squat

Start with the 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.

For time:

5 rounds

50 DU
6 handstand push ups
3 bar MU

TC 17 min

Scale bar MU to 5 jumping Bar MUs

6 round
10 Wall Balls 10lbs
10 Deadlifts 45kg

5 Rounds for Time
11 DL
14 Single arm thrusters

every 2 min 40m sled push
time cap: 20min

Find your 1max rep thruster.

6 rounds
5 Squat Cleans 35kg
10 AbMat Sit-Ups

3 Rounds for time

5 Muscle Ups
10 Squat Cleans, 135/95
20 Ab Mat Sit Ups