5RFQ
10 DB Split Squats (ea)
3 Max Height Box Jumps
15 Straight Leg Deadlift (BB only)
3 Max Broad Jumps

A) 2RFT
15 PUSHUP
15 SITUP
15 AIR SQUATS

B)

Lepooo

Partner Wod

16 rounds for time (8/person)
You go, I go
40m shuttle run
8 goblet squat
1 rope climb

Warm up(8)
3rds
20 m climbers
10 plank taps
100m run

Fittrain intervals(20)
c/o Alchemy 365
A20:
10-8-6-4-2 reps:
Push-Ups
Ground to Jump and Touch

…then…

2-4-6-8-10 reps:
Two Arm Curl
Butterfly Sit-Ups

…then…

30 Forearm Plank Leg Lifts

Finisher
30 w-raise
60 cross crunch
1:00 min bf stretch

Pre-WOD:
Find 1RM Back Squat (175#)

WOD:
6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (Pull Up/ Ring Dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...

Post WOD:
15/10/5 Weighted Sit Up/Non-Weighted Sit Up

Long road from recovery. 175# is the most weight loaded on a bar for squats in decades. Used 115# for WOD which was heavy for me. Completed 4 rounds + 5 Thrusters + 4 Pullups.

Segmental Rolls- upper
Banded Shoulder Series
Shoulder clocks
Wrist Prep
Elbow Circles
Scap push-ups
CatCow
Squats
Inchworms with Push-up

Recovery Workout for Back and Legs

KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side

maastaveto 5 x 10

4 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-