6 min AMRAP

12 cal row
6 thruster (10-20kg)

4 x
Toes to bar Complex
12 Strict toes to bar : Use progression #2 https://vimeo.com/175654537
5 Around the worlds https://vimeo.com/175741763

Back squat 5 RM, then 3x5 @ 90%

10 sets of
15 sec Hollow Hold with plate
7 Plate Sit Ups

WOD
Annie 17min Cap time

Can use GHD if competent

Cash out
Max press ups
5 sets
2 min rest between

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

For time

• 50 dumbbell box step-ups
• 40 box jumps
• 30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells

10 - 14 - 18 rep strict KTE

4RFQ
20m Bear Hug Lunge Walk
20m OH Lunge Walk
20 Plate Russian Twists

use the same weight plate for all 3

Thursday
Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs

1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard!