Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!

For time
40 DB one arm shoulder to overhead 22,5/15
800m run
40 DB one arm hang power clean
400m run
30 DB one arm shoulder to overhead
200m run
30 DB one arm hang power clean

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 50 meter Burpee shuttle run

Timecap: 30 mins

Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk

5 x 5 back squat

• leave 1-2 reps in the tank
• rest 4 min btw sets

HS
Warm up: classic gym, zoo walk
2x10 pull up, 2x10 push up,
core
3x 1 perc HS
90° hs
75° hs
box hs
partner hs coxa, knee, foot,
workout: 1 rope climb, 10 push up, 5 pull up, 10 v sit,
time cap 15' amrap.

1-2 rounds or Gymnastic
Ab-work
RPE 3-4

Gymnastic Testing
1) Max reps of Double unders (unbroken set) or max reps in 3 min
if you are good with double unders go for unbroken set
if you still are having some trouble with them get max reps in 3min.

2) Max reps of c2b/kipping or strict pull ups (goal 8+)
then perform 3x 50-60% of max reps. Rest 2 min bwn

3) Max reps of Strict HSPU (goal 8+) use enough scale to get this.
then perform 3 sets x 50-60% of max reps. Rest 2 min bwn

4) Max reps unbroken toes to bars (1 set) (10 min cap for toes to bars)
then perform 3x 50-60% of max reps. Rest 2 min bwn

scale toes to bars for kipping leg raises (over 90 degrees)
or v-ups (on v-ups you are not allowed to rest no more than 1 sec in
the ground)

Bench press 5x5 reps, then max reps @ 80%

Team wod
In teams of three
12 min amrap

Row 300/250m

Double unders

Rest