5 rounds for time of:
500m run
15 wall ball shots 20#
5 inverted burpees

5 Minutes of recovery work i.e. easy bike, row, foam rolling
5 Minutes of Parasympathetic Breathing

Morning

20 min walking
106/128

Afternoon: 140 min

1.Skill
A. HSW practice for 20 min
B. ring MU practice for 35 min
- Progressions

2.Strength
A. Alternate A1 / A2 for 10 rounds as a superset, start a new superset every 2 minutes
A1. Strict muscle up – 1 to 5 > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4
A2. Hamstring machine x 5 sets
1*10*7.5 4*8*7.5 kg
A2. Quads machine x 5 sets
5*10*25 kg

3.Jacked gymnastics
A1. 1 x max ring support hold, 2 min rest
30 sec.
A2. 3 x 50 % of max hold = 15 sec.
B1. 1 x max closed tuck front lever hold, 2 min rest
25 sec.
B2. 3 x 50 % of max hold = 12 sec.
C. 1 x max strict T2B
14 reps
3 x 50 % of max set = 7 reps

4.Skill / Muscle endurance circuit
A. 15-minute AMRAP
5 to 12 Strict pull up > 8
5 to 12 Strict ring dip > 5
10 pistols/side or 10/side high box step up w/ controlled tempo, 24-30″
1 round of ab-circuit #2 (VIDEO) in a 2-minute window:
Hollow rock – 10 reps > 8 reps
V-up – 10 reps > 8 reps
Side plank lifts + twist – 10 reps / side > 8 reps
Hollow hold – 10 seconds > 8 sec
Result: 2 rounds + 12 side plank lifts

5.Cool down
5 min AB

Power clean

2 x 3 @ 60%
2 x 2 @ 70%

Pausing Front Squat

1 x 2 @ 75%
7 x 1 @ 80% EMOM

For Time:
20 thruster 50 kg
5 burpee box jump
15 thruster
10 burpee box jump
10 thruster
15 burpee box jump
5 thruster
20 burpee box jump

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

JH 60 min

WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee