descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

5min Row/Bike with nose breathing only

5-10 reps of Thoracic Flow 2.0 video

15 stations: 1 min ON - 1 min OFF
- Cal Row.
- Rope Climb.
- Back simgle unders.
- Wall Climb.
- Box Jumps (24"/20").
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Step ups Kb 24/16 kgs (20"/14").
- Pull Ups.
- Empuje de trineo (60/40 kgs).
- Back GHD.
- Jumps over the tire.
- Clapping Push ups.
- Lunges (40/20 kgs).

25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

Strict Pull-ups
10-8-6-4-2

If using a band for pull-ups, try to decrease assistance as the reps decrease
*Do each set unbroken
*Challenge yourself

WOD FOR "MAR":
For time:
- 500 m row.
- "FIVE":
- 5 Box jumps (24"/20").
- 5 Wall climb.
- 5 OH Lunge (50/35 Kgs).
- 5 Medball sit-up.
- 5 Thrusters (50/35 kgs).

A,
Strict Snatch Pull from hip + Tall Snatch
(5-6 sets 1+1 x2)

B,
Tempo Snatch Deadlift + Snatch
(5-6 sets 1+1x2)

8-10 mins

HSPU

AMRAP 8 minutes:

10 Squat Snatch 40/30kg
20 Handrelease Push ups
200m Run

Can also be done with a power snatch and overhead squat counting as one rep together.

Back squats to the song!
135/95