Morning: 20 min

1 min walk / 1 min run
129/147
7.33/5.47 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch – 9 x 1.1.1 @ 65-85%, every 90s.
35 37.5x 37.5 / 40 40 42.5
42.5 45x 45

3.Strength
A. Alternate A1 / A2 for 9 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 4 @ 70-75%
A2. Strict muscle up – 1 to 5 (Increase overall volume of reps from last week) > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4

4.Jacked gymnastics
A. 2 rounds:
- 90 % of max ring support hold / 24 sec.
- 90 % of max closed tuck front lever hold / 12 sec.
- 90 % of max strict T2B / 12

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge and/or Thoracic Flow

4 squat cleans

no tng

6 rounds for time:
5 Ring muscle ups
10 alternate arm slamball thrusts 10#
10 squats w/ slamball 10#

50 min

1.Rehab - 2 rounds:
A1. Straight leg monster walk 20 + 20
A2. Vaakaliike 20 +20
A3. Gmed. w/band 20 + 20
A4. Dead bug 20
A5. Hip raise 20
A6. Good morning w/band 20

2.Strength
A1. Abduction
12x40 12x45 12x50 kg
A2. Back extension
3 x 10 x 40 kg

5 Sets- 1 snatch balance X 3 O/H Squats (65)

WOD:
3 Rounds For Time:
15 Wall Ball Shots (14lb)
15 Kettle Bell Swings (40lb)

time: 3:42

3 Rounds For Time:
15 Toes To Bar (knees to elbows mod)
15 Double Unders (x2 singles)

time: 4:14

1) DB snatch 5+5
2) HSPU x5
3) Pistol squat 5+5

Row 30x30s hard/30s off

• For Time:
BB Power Snatch (35/25Kg) 50 reps
Bar Facing Burpees 25 reps
BB Hang Power Clean (35/25Kg) 50 reps
Bar Facing Burpees 25 reps
BB Shoulder to Overhead (35/25Kg) 50 reps

21-15-9
KB Snatch
Burpee over

Find your 5 RM in Overheadsquats.