In partners, keep alternating back and forth until time is done:

1

Band assisted muscle ups* x 1-5reps
Hollow Hold until partner is done

2

Burpee Box Overs x8
Curve until partner is done

3

Wall Balls x16
Ski until partner is done

*This week muscle ups are progressing into band assisted muscle ups. One band wrapped around both rings(black or purple), sit on band to assist in the muscle up. Regression is back to the band muscle up practice (same that we did the past two weeks)

Round 1: 5 mins per station: 1 min rest
Round 2: 3 mins per station: 20sec rest (cut reps in half at stations 2 and 3)

28 min circuit

35min

3 stations (plates, benches and ropes). No more than 4 people per station.

1 (plates)

-Plate Jumps (2-4plates. Continuous jumping without pause)
-Plate Lateral Hops (one foot on plates, one foot on ground. Jump and land on other side of plates with feet switched; max height on jumps)

2 (ropes)

-Battle Rope Slams
-Double Unders

3 (benches)

-Bench Hops
-Push Ups (regress to bench push ups)

6 exercises
Round 1= 1x30on:20off
Round 2= 2x40on:15off (two sets at same exercise then rotate)

15min workout

18min

Hang power clean 5 x 3

Mobility: Hip Floss, cat-cow, palm waves, shin box (open + closed)
Movement Prep: Prisoner squats, scap depression pullups, dead bugs

Front Squat 4x5
SA DB Iso Row 4x5/arm 5 sec pause at top (hand on DB rack)
Hollow Hold 4x 30sec

3min rounds

20min

A.
Every 2 minutes for 12 minutes:

2 x Power Clean + jerk

Every minute on the minute for 20 minutes:

1 min Row 15/10 cal
2 min Push press x 10 (60/35kg)
3 min High Box Jump x 10 (24″/20″)
4 min Rest

(5 Rounds)

A.
Every other minute, for 12 minutes:
1. Weighted Pull-Ups x 5
(if you’re still working on your first pull-ups, try 2-3 slow negatives Band Assisted Strict Pull-Ups)
2. Bench Press x 5

B.
Every minute on the minute, for 12 minutes

5 x Hang power clean + 10 x push-up

C.
In teams of two, max meters of rowing in 12 minutes. Try to keep even pace!

Death by Thrusters 40/30kg. On the minute go as long as you can. Scale as needed

1. 1 rep
2. 2 reps
3. 3 reps .... ...

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.

Find heavy Clean and Jerk in 15 minutes

then,

Every minute, for 10 minutes:

3 Ground to overhead
20 Double unders or lateral jumps

C. Extra

Every 4 minutes, for 20 minutes (5 sets) for times:
Row or Ski 500/400 Meters

21-15-9
pushpress 55kg/40kg
DU
KB swing 24kg/16kg

Liike: Snatch - tempaus

**Skill: KB swing

Workout of the day (WOD):

7 min amrap
7 x KB swing (russian)
7 x Air squat
7 x push up