A) 5 GTOH + 5 DB box over step ups
B) 5 GTOH + 5 BOB (bar over burpees)

Alt. btw A & B.
Men: 60kg barbell, 2x15kg DB
Women: 42kg barbell, 2x10kg DB

Warm up(0:00-10:00)
200m run
then
:30 sec knuckle drags per side
:30 sec bike-slow

:30 sec walkouts
:30 sec bike-mod

:30 sec active spiderman
:30 sec bike-fast

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min

Skill/Teach(15:00-30:00)
Double unders-
Hands in front of body, use wrist
Prep:
10 small hop singles
10 big hop singles
10 double taps
10 du's or du attempts

Abmat sit ups
R.O.M, use hands for momentum

Deadlift-
Keep chest high, bar close to shins and keep tension throughout movement
Prep:
5 tng deadlifts maintaining good form

-Take 8 mins to work up to workout weight-

Metcon(25)
“Under Pressure”

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

complete 100 du's, 50 sit ups, 25 deadlifts, then 80, 40, 20, etc.

Opt(12)
5x1 deadlift-work up to hvy
5x5 ghdsu
5x5 hip extension
5x100m shuttle run

Finisher
30 w raise
30 band pull aparts
100 knee tap crunch
1 mim hamstring stretch per

Alternate for 3 set, rest as needed:

1) 10 Ring Row
2) 8-10 Seated Barbell Press (on floor)

RPE 4

Skill:

Pistols

WOD:

10 minute AMRAP

50 double unders
12 alternating pistols
12 pull ups

Skil:

Bar muscle ups

WOD:

9-6-3

Bar muscle ups

Clusters 70/50

EMOM 25:
1. 10 Bench press 60/42kg
2. 2-3 Rope climbs
3. 15-20 WB 9/6kg
4. 20 Superman rocks
5. Rest

Rest 3min

EMOM25:
1. 10 Ring push-ups
2. Row
3. 20 Air squats
4. 20 Hollow rocks
5. Rest

Optional Accessory:

14min EMOM:

1) 20m Double KB Overhead Walking Lunge
2) 5-15 C2B, kipping/butterfly

RPE 3-4

Alternate for 4 set, rest 1-2min between movements

1) 5 Push Press RPE 4 (1-2 Reps in the tank)
2) 3-5 High Box Jump

Split Jerk. Every 60-90sec

Set 1-3@76-80%
Set 4-6@80-84%
Set 7-9@84-88%

Bar from the rack or blocks

1) Bar Mu 3x2
2) false grip ring rows 3x10