10-8-6-6-8-10
rest 3min

Helen prog. 3
4 Rounds
400m Run
21 Swing
12 Pull up
1 min rest, 45s rest, 30s rest

3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Every 90s. x6:
2 Clean & Jerk
(Heavy)

Snatch Pull 3x3

RPE 4

Rest as needed between and use straps if needed.

Partner WOD

AMRAP 15
“I Go, You Go”
5 Front Squats 80/60kg
15/10 Cal. Row

Rest 3min

AMRAP 15
30 Toes-to-bar
30 Wall Balls
30 Hang Power Cleans 60/40kg

Metcon:
AMRAP 16
40 DU
10 DB/KB snatch
12 pull up

3 Rounds of:
9 Clean & Jerk 60/40kg
12 Toes-to-bar
15 Box Jumps

Pistol squat
Handstand push ups
ttb
Spend 5-10 minutes per area and find your way to do today workout. Find good progression for each movement.
Pistol squats can be done with hold from rack, band or even seated pistol squats. (good way to scale this movement would be doing reverse lunges holding some extra weight front rack or behind neck)
HSPU is more skill work today so do kipping hspu's if thats possible.
Toes to bar can be scaled as an kipping knee raises or leg raises.

CONDITIONING

40-60min EMOM (10-15 rounds)

1) Run 200m or machine
2) 10-15cal Airbike
3) 10-15cal Row
4) rest

Pick 3 machines or 2 and running. Work around 45-50sec each minute and the 4th minute is for resting

RPE 3, heavy breathing but should be able to hold on a conversation.

Or

30-90min Aerobic exercise of your choice.