1000 mt run
10 pull ups
10 chin ups
10 push ups
1000 mt run
400 mt 2 x kb carry
1000 mt run
30 burpees
800 mt run
10 pull ups
10 chin ups
10 push ups
800 mt run
50 mt bear walk
800 mt run
30 burpees
600 mt run
10 pull ups
10 chin ups
10 push ups
600 mt run
400 mt sand bag carry
600 mt run
30 burpees
1000 mt run

Male kb 2 x 20 kg
Female kb 2 x 12
Male sandbag 1 x 25 kg
Female sandbag 1x 15 kg

Midline
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups

EMOM 10’ 2 power clean

1-2 65%
3-4 70%
5-6 75%
7-8 80%
9-10 85%

Strength: pull up programme week 5

Wod: “Kelly “ 5RFT
400m run
30 BJ@24/20”
30 wall ball

Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round

Front squat reps 5 4 3 2 1 increase weights

Spend 10-15 min time to practice.
Focus:
Strong kick.
Hands close to you when you perform the upside down.

Advanced:
10min emom:
15m hs walk (Scale to 10m/5m)

If practice feels good, perform:
3 rounds:
90s low pace ski erg
10-20m hs walk

Snatch reps 5 4 3 2 1 increase weights

Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag

Skill: 5 mins working on partner assisted strict RMU

Wod: 28 min Emom
Eve : 10 thrusters@40/30
Odd : 10 BBJO@24/20”

Wod: grab and partner , start on different things and alternate every round. Go hard and fast!

AMRAP 8:
15 Banded Pushdowns
15 Banded Pulldowns
30m Farmer Carry @ heavy