Skill: HSPU

Wod: Emom 4rds (16 mins)
1: 5 RMU
2: 10 SDHP@50/35
3: 10 Pistols
4: 10 Hang sq clean@50/35

Skill: a chance to follow some new progressions.

Wod: try to keep reps and intensity high

Strength: pull ups-
5 mins to find a max set of unbroken strict pull ups
Or max effort isometric hold
make you sure you write this down as this will form your pull up programme

Wod:
3 min Me cal bike
1 mi rest
3 min Me T2B
1 min rest
3 min Me cal row
1 min rest
3 min Me HSPU
1 min rest
3 min Me cal ski
1 min rest
3 min Me BBJO@24/20”
1 min rest

Wod: these are ME rounds go hard and fast , give it everything you can. Use the 1 minute to record score and take on water.

Skill/Stength: 10 mins technique and build upto a heavy Thruster

Wod: “Jackie” For Time
1k Row
50 Thrusters@20/15
30 pull ups

Wod: all out sprint! Go hard and fast on the rower and aim to go unbroken on thrusters , try to get pull ups done in two sets. Scale if this is not possible.

A: Assisted sa push ups 3x8/arm
B: 100 Kb Snatch for time

4 rounds for time:

15 cal echo bike
15 kb swings

Q7AV

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press

I go you go
1000m row cash in
100 mave @ 40kg
100 wb @14
100 power clean
100 jerk
Cash out 1000m bike

-1 legless rope climb
-5m hs-walk (2.5m segments)

*try to go unbroken with hs-walk