Skill: 5 mins working on partner assisted strict RMU

Wod: 28 min Emom
Eve : 10 thrusters@40/30
Odd : 10 BBJO@24/20”

Wod: grab and partner , start on different things and alternate every round. Go hard and fast!

Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag

Snatch reps 5 4 3 2 1 increase weights

Front squat reps 5 4 3 2 1 increase weights

Strength: pull up programme week 5

Wod: “Kelly “ 5RFT
400m run
30 BJ@24/20”
30 wall ball

Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round

EMOM 10’ 2 power clean

1-2 65%
3-4 70%
5-6 75%
7-8 80%
9-10 85%

Midline
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups

1000 mt run
10 pull ups
10 chin ups
10 push ups
1000 mt run
400 mt 2 x kb carry
1000 mt run
30 burpees
800 mt run
10 pull ups
10 chin ups
10 push ups
800 mt run
50 mt bear walk
800 mt run
30 burpees
600 mt run
10 pull ups
10 chin ups
10 push ups
600 mt run
400 mt sand bag carry
600 mt run
30 burpees
1000 mt run

Male kb 2 x 20 kg
Female kb 2 x 12
Male sandbag 1 x 25 kg
Female sandbag 1x 15 kg

75/50 reps for time of:
C2B Pull Ups

Split Jerk (from rack)

9 x 2 @ 60 -

SO 2:30