Morning: 20 min

1,5 min walk / 1 min run
125/149
8.04 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 5 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5 >
Abmat + 5 kg plate 3 3 4 4 4 / 4 5 5 5 5

3.Conditioning

A. 8-minute AMRAP
13 – 8 – 5 Thruster @ 40/30kg (95/65lbs)
35 Double unders
13 – 8 – 5 Bar facing burpees
Flow. 13 thruster, 35 DU, 13 burpees, 8 thruster, 35 DU, 8 burpees etc.
Result: 1 + 17 DU

Rest 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 60/40kg (135/95lbs)
8 Pull up
13 Push up
21 Air squat
Result: 2 + 3 air squat

Rest 4-minutes before part C

C. 8-minute AMRAP
8 Front squat @ 60/40kg (135/95lbs) > 35 kg
13 Toes to bar
13/8 cal Assault bike
Result: 3 + 6 front squat

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds
B1. Single arm DB press, rest 1m before B2
12*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
10*40 10*40 10*40 lbs
B3. Bicep curl
10*20 8*20 10*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

5 Rounds for time of:
-100 Single unders
-50 Squats

Morning: 20 min

1 min walk/1 min run
131/156
7.45/6.01 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Weightlifting
A. Clean from blocks (below knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5) @ 75-80%, rest 2-3 m between sets.
5*25 5*30 3*35 3*40

3.Skill / Gymnastics
A. Bar muscle up progressions from JG
B. 10-minute EMOM
Bar muscle up x 1

4.SPP (Conditioning)
A. 4 Rounds for time
21 Wall ball @ 14/9kg (30/20lbs)
21 GHD sit up > 15 HSPU 1 abmat
21/15 cal Assault bike

Time cap. 20-minutes
Result: 19.08
175/186

5.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

Morning: 20 min

1 min walk / 1 min run
127/144
7.49/5.47 min/km

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 35 min
- Progressions
- Muscle up 6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 2 (H2) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
90 kg
A2. Strict dip – 7 x 3 @ AHAFA (Heavier than last week)
6 x 3 x 7.5 kg 1 x 3 x 10 kg

B.THEN in a 10-minute window, do as many sets of 2 @ 85% H2 back squat as you can
6 x 2 x 77.5 kg

3.Cool down
5 min AB

There is no description for this WOD as it is stat.

20/1, 19/2, 18/3...
Pushups/Situps
210 of each

20 Minute AMRAP
- 30 Box Jump (24") (12") 4
- 20 Push Press (115/75) (45) 4
- 30 Pull Up 3

90 min

1.Skill
A. HSW practice for 10 min

2.Weightlifting
A. Clean and jerk – 9 x 1.1.1 @ 65-85%, go every 90 sec.

3.SPP (Conditioning)
A. 5 Rounds for time
2 Rope climbs, 15′ > 10 T2B
4 Squat clean @ 100/70kg (225/155lbs) > power snatch @ 35 kg
20m Handstand walk > 4 deficit HSPU @ abmat + 20 + 10 kg plates

Time cap. 15-minutes
Result: ?

4.5 min AB + mob.

Buy in/cash out:
25 front lever lowers

WOD:
5 rounds for time of:
400 m run
15 overhead squats 95/65

3 Rounds for time of:
30 Wallball shots (Men 20 lb ball, Women 14 lb ball) (10.5 foot target)
30 Squat snatches (Men 75 lbs, Women 45 lbs)(movement initiates with barbell below the knees)

Scaled to 45lb snatches, and 14lb wallball.
Then, about 7 reps into my first round of snatches, I realized that I hadn't scaled far enough, so I did 15 squat snatches at 45lbs.

20:50
Khalipa I'm not... yet!