Maanantai

15 min for quality
12 pistol squat, alternate
3 ring muscle ups
5 strict HSPU

2 min rest between sets

15 min for quality
12 front rack lunges w/kb's or db's
10 ring dip
20 hollow rock

2-3 rounds, rest as needed:

1) 3-5 Strict TTB
2) 10+10 Ring Circles
3) 10 Banded Pull-Apart

Negative chin-ups
aka
Negative supinated pull-ups

6 x 8

Focus on controlled descent, 2s

Amrap 15 in teams of 3
60 cal row
40 kb snatch 16/24kg
6 rope climbs

A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Clean technique at 11.00

1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then
3 x 2, up to a heavy set. Rest 2:00

• Last set should be around 85-90% of 1RM.

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

Overhead KB Carry x max distance in 5:00 (24/16kg)

• Single arm. Favor your weaker arm.

21 - 15 - 9

OHS 50/35kg
t2b

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sec wallsit
5 goblet squat

Metcon/*Rx(17)
3rds
20 goblet lunge 35/20-*pistols
10 c2b(mod as needed)/*6 mu
5 shoulder to overhead 105/80-*165/100
then
200m sprint

bk squat(15)
work up to hvy 5

Finisher
60 temp tantrum-2ct
30 side plank punch thru
2 min quad smash