Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time

400m Run
30 Wall Balls
30 Box Jump Overs
400m Run
21 KB Swings
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

Pull Ups
5x3

20 Mins to find 1RM on the following complex;

1 Hang Snatch + 1 Snatch

Touch & Go

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled

10 Dumbbell front raises, slow and controlled

10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo

8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)

8-10 Tempo Bicep Curls, 3 ct eccentric

DIANE
21-15-9 for time
- Deadlift
- HSPU

Skills
power snatch

WOD
5 RFT
- 5 power snatch
- 10 TTB
- 1'30" skip run

AMRAP 7min
10 power snatches @40/25
3 bar muscle ups

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10/8 Muscle-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Omat vatsat