For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.

EMOM 36

15 wall ball @9/6 kg
30m sled push @70kg
15 T2B
5 wall walk
15 KB front rack lunges @2x10kg
15 abmat sit-ups

10 x power snatch + snatch

60%->

4 rounds for time of:
5 Pullups
200 m sprint
10 front squat 25/40
200 m sprint

Skill/Strength
3 rope climbs
3x3 rope pulls
3x7 GHD hypers & sit ups

WOD
3rds if this for time:
10 Pistols R leg
10 Knees to Elbows
10 Pistols L leg
20 Push Ups

A) Deadlift Sadiv Set
12min 6reps

B) Tabata x2 20/10s

1

Air Squat
Push Up
Drop squat
Burbee

2

Knee Grab
Sitout
Plank
Bany Bear Box

Total 105 min

3 sets of:
150 m run
5 HSPU 1 abmat
10 T2B

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees > 65 kg
Avg/max HR 170/179
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters > row 800 m
100 Double-Unders
10 Thrusters (175/115 lbs) = 52.5 kg > 42.5 kg
Rest 3 minutes
Results: 7.53, 7.55, 8.11
Avg/max HR - , 170/183, 173/183

Total 105 min

2 set of:
10 wall ball
10 lunges
15 v-ups
15 backs

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
> same load as last Thursday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
Result: 1 + 48
Avg/max HR 176/191

Total 90 min

2 sets of:
10 HSPU 1 abmat
10 T2B
10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups > 5 ring dips
10 Strict Handstand Push-Ups > L-seated DB press, 5 x 25 lbs DB + 5 x 8 kg KB
20 Kettlebell Swings (32/24 kg)
Result: 4 + 13
Avg/max HR 167/183

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups > 10 strict pull ups, almost tore hand @ part 1
40 Calories of Rowing
80 Double-Unders
Result: 3 + 2
Avg/max HR 179/189