"Mind Control"
7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Row

Pounds - 135/95
Kilos - 61/43

D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Muscle clean 3 sets of 3 with empty barbell (primer)

Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk

Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat

Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE

Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists

For time
Thrusters 42,5/30kg
bar over burpees

Emom 36
1. Cindy (5 pull ups,10 push ups,15 air squat)
2. 12 DL 70kg/50kg
3. Cindy
4. 9 hang clean 70kg/50kg
5. Cindy
6. 6 STOH 70kg/50kg

Total reps
90 pull ups
180 push ups
270 air squat

72 DL
54 Hang clean
36 STOH

Banded Y-T-A-T: Accumulate 50 total reps.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strenght:
5 set of 5 strict pull-ups / BICEP BAR HOLD
WOD:
AMRAP 15'
1 Clean and Jerk
1 Round of “Cindy”
2 Clean and Jerks
1 Round of “Cindy”
3 Clean and Jerks
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”Strenght:

Thrusters
Burbee
Kettlebell
Box jump
Push press
Squat
Clean
Pull ups
Deadlift
Row

10 rounds, each for time, of

• 100-meter sprint
• Rest 90 seconds

Practice SLIPS for 20 minutes.