EMOM 20 (4 rounds):
1: 12 Alt. DB Snatch 22,5/15kg
2: 12 WB 9/6kg
3: 12 T2B
4: 15/12cal Ski
5: Rest

WOD 1:
3-6-9-...
Partner Deadlift (340)
Burpee over the box jumps
15 deadlifts+4 box jumps

WOD 2:
Clean and jerk complex
105-matches 1 RM max

WOD 3:
3 rope climbs
50 wall balls
3 rounds + 2 rope climbs

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5:00 Bike Erg @ easy pace

Zone 1:
SkiErg / RowErg

Zone 2:
SBL Lunges / Zercher Lunges

Zone 3:
Run / High knee run

Zone 4:
Plank Jack / Bicycle Crunch

Zone 5:
Shuttle Run / Airbike

Zone 6:
KB Thruster / KB Goblet Squat

-4 rounds
-Work 40s Rest 45s
-Effort needs to be 110% as work period is short and rest period is long

W/U - 800m run
2 Rds
10 Wall Balls
5 GHD Sit Ups

Strength - Back Squat
3 reps EMOTM for 15 min
1st 5 = 75% of 1 rm = 110
2nd 5 = 80% = 115
3rd 5 = 85% = 120

WOD - 21-15-9
Burpees
K2E

10:30

hand tears!!

With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

E2:00 x5:

5-4-3-2-2 strict press
5 push press
10 front squat (goblet squat)

W/U –
Row 500
2 Rds
10 Passovers w/ PVC
20m Spiderman Crawl
30 Sec handstand hold

Strength – OHS
5 x 45% (35)
5 x 45% (35)
5 x 75% (45)
5 x 85% (50)
3-5 x 90% (55)
3-5 x 90% (55)

Dips 3 x 8-10 (red band)

WOD –
5 RFT
18 SDHP w/ DB (15 lbs)
12 T2B (KTE)
6 Man makers (15 lbs)
20:10

Mobility

7 strict pullups

Deadlift Max

2x5 135

1x5 165

1x3 195

1x1 225

1x1 240

attempted 245, no lift