AMRRAP 20

5 Strict Pull Ups
10 Hand Release Push Ups
15 Squat Jumps

Partner Wod, alternate exercises
15min amrap
15/12 cal Row
10 Front squats 60/40kg
5 strict Pull ups

AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 3 x 2000 m @ 2:08-2:10/500 m pace
- Rest 90 s between sets
- Times: n. 2.09.5, 2.08.5, 2.07.5
- HR 171/188
Cool down for 15 min

PM: 140 min
Warm up + COS 20 min
1.HSW
- 22 m

2.Ring Muscle up practice
A. Ring muscle up
- Drills
- MU 10x1 + 5x2
- MU x 20

B. Strict muscle up
- 4x1 + 3x2

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

3.Shoulder press cluster sets
4 x 3-2-2 @ 30-32.5 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Strength
A. 4 sets:
8 Horizontal T-bar row - 30 30 30 30 kg
15 DB Lateral raises - 10 10 10 10 lbs
- Rest 90-120 s between sets

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 cal. Row

TC 30 min

Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

30 minutes Of:
8 Front Squats DBS or KBS @ Heavy
10 Ring Dip
8 Weighted Sit Ups, plate
15/12 Cal. Row
5 Bar MU
Rest Btw. Movements as needed.

WARMUP
5 min of single under or double under practice.
Alt. 5 min of hard cardio to warm whole body up.

50 squats change feet position after every 10 reps
30 squat rotations.

STRENGTH/SKILL
15-20min practice
Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
Reduce range of motion or use something to help you come out of the squat. like a stick or band.

Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

1. Do a pistol squat or try as good as you can. Establish the weaker side.
   -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

2. Mobilise, massage calfs retest pistols.

3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

5. Mobilise massage glutes, TFL, lower back. Retest pistols.

Film you improvements or take a photo so you can see what changes you are making.

WORKOUT

AMRAP 10min
5 pistols/leg
10 push ups
20 push press ( one arm 10/10 if needed )

Scale to one leg squat variations doable for you for this workout. There are many.

COOL DOWN.
5-10 min foamrolling body and calm breathing.

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

9 min AMRAP

9 ring row
9 wall ball
9 cal row