Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(30)
WRK 5:00 REST 1:00 x5
12 dumbbell alternating strict press
24 heavy jump rope
12 dumbbell step ups or lunge
24 dumbbell hop overs
12 dumbbell sit to stand
(sit to a box or chair w/db's and stand)

Finisher
50 double crunch
1:00 samson stretch

6x 500m Row (2:05/500m)

After every row snatch squat practice.

3-5 Rounds for quality:
15 GHD Sit-ups / Abmat Froggy Sit-ups
30sec Plank Hold
15 Weighted UB Superman Rocks (holding small 2,5kg plate)

2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min v-sit strech

amrap 5
50 Goblet Squad
Burpees
*rest 2minute

amrap 5.2
50 Sit Up
Kettlebell swing
*rest 2minutes

amrap 5.3
50 Reverse Alternating Goblet Lunges
Box jump
*rest 2minute

amrap 5.4
50 Single Arm Thruster (25 each hand)
Ring Row

imposible be posible

WU
tabata
good morning
sit up
+
3rds
4+4 KB/DB hang snatch

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee

AM: 55 min
Warm up 20 min
1.Running intervals
2x800 m @ 192 s. pace - 193 192
- 300 m walk rest
- Rest 4-5 min
2x800 m @ 185 s. pace - 185 184
- 400 m walk rest

PM: 120 min
Warm up for 15 min
1.Ring muscle up practice
- MU drills
- MU 6x1 + 6x2 = 18 reps
- False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 60 s.
- Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 60 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- SMU
6 x 1 reps

2.Deadlift
4x6+ @ 80%
- Rest as needed-
- Last set 13 reps

3.Strength
A. 4 sets: - not done
8+8 Bulgarian split squats
15+15 KB Side bends

Warm up
2 rounds
200m row or run
10 pvc pipe passthroughs
10 pvc pipe OHS
10 good mornings

Then 2 rounds with empty barbell
5 muscle snatch
5 power snatch
5 OHS

Snatch + OHS
E2MOM x 6
1 power snatch + 2 OHS
Increasing weight for quality

WOD
for time
10-9-8-7-6-5-4-3-2-1
burpee
goblet squat