Schools is session, back to basics kids!!!

Strength
Progressively build up to a heavy 5rep. USE WODCONNECT TO TRACK
week 1- 5x8 , week 2- 5x6 , week 3- 5x5, week 4- 5x5

Strength One
BB Front Squats
Single Arm Kneeling Row
Strength Two
Deadlifts
Pullups
Strength Three
BB Strict Press
Crossback Lunge

Benchmarking
400m (0.25 Curve)
500m Row
500m ski

Skill
Turkish Get Ups

21-15-9
Cal row
pull ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

Leppäilee

TBATBATBA

1) Kipping Movement Practice

• For 10-15min, practice kipping movement (options below)

*T2B, Pull Up, C2B, Muscle-Up

2) 3-4 ROUNDS FOR QUALITY

• 10-20 Banded Hollow Lat Pulldown
• 20m Hand-over-hand Sled Pull
• 1 Set of Deficit Push Up/Normal Push Up

*rest as needed

Strength / Skill:
- Work up to a heavy Jerk

WOD - For Time:
- 60 Burpees to Target
- 30 Thrusters (115#,75#)
- 15 MU (Scale as needed)

Post-WOD:
- 3x1Min Weighted Plank

Penkki 3x2x75%
Facepull 100 toistoa
Penkki 2x5x65% (pysäytä tanko joka toistolla noin 2cm ennen rintaa, 2s pito ja räjähtävästi ylös)

“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Complete as many rounds as possible in 10 minutes of:

• 10 burpee box jumps, 20-inches
• 155-lb. squat cleans, 10 reps