Wu: gymn+thoracic mob
A: 3 rds
30 m kb front rack carry
30 sec parallette L-sit hold
20 plank to push up
20 jump lunges
B: E2mom x5
Odd: 10 kb or db floor press
Even: 10 inverted row
C: 3 rds For time
30 Am swing 32/28/24/20/16/12/8kg
40 cal row
20 kb taters
D: Accessory
60 GHD extension
E: Stretching
Wu: gymn+ wrist mobility
A: 3 rds
12 cat camel
12 alt scorpio
12 alt ohs reverse lunges (close grip)
12 band pull
B:10 tc
Climbing snatch complex
snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs
C: For time
2 rope climb (rx legless)
30 hang snatch 40/25 ( open 30/15 )
15 hspu
3 rope climb (rx leg less)
20 hang snatch 50/35 (open 40/25)
12 hspu
4 rope climb ( rx leg less)
10 hang snatch 60/40 (open 40/30)
9 hspu
D: 60 weighted sit up
E: strech
Wu: Gymn+ Full body dynamic mob
A: 3 rds
7 tempo kb deadlift left arm (3131)
14 alt v-ups
7 tempo kb deadlift right arm
14 knee to elbow ( plank position on ring)
B: E3MOM x 4
- 7 front squat choose weight
- 7-10 ring pull up
C: For time
Buy in:
100 double under
Then
10-8-6-8-10
Burpee + alt kb dead snatch
every rds btw 100 m shuttle run ↔️10 m
out: 50 du
D: 3 rds
8 du kb bent over
8 barbell triceps
E: Streching
Wu:gymn+hip mobility
A: 3 rds
20 alt leg hip thrust
10/10 half knee shoulder press
20 dead bag
B: For Time
4rds
444m row
4 c&j
1rd:60%
2rd:65%
3rd:70%
4rd:70%+
Then
4 min
1 reps climbing heavy c&j
C:Ft
12-9-6-3
Strict pull up (open ring row)
Push up
Sttb (v-ups)
Ring dip (box dip)
D: Strech
Wu:gymn+dynamic full body mobility
A:2 rds
20/20 windmill
30 floor press kb choose weight
B: For Time
Team of 2
10 rds
10cal aab
10 wb
2' rest
10 rds
10 cal row
10 burpee over row
C:for time 50 ttb
D: strech
Wu: gymn+Pvc shoulder mobility
A: 3 rds light 8/12kg
4/4 kb clean
4/4 kb jerk
4/4 lunges
4/4 ohs
B: 5x3 Push jerk climbing
C: Tc 10'
3rds
3/2 peg board (open the midle)
75 du ( open 125 simple)
2' rest
24-16-8
- Alt Db c&j 22,5/
- Knee to elbow
D: 3x8/8 bulgarian split sq
Wu: gymn+ hamstring mobility
A: 2 rds
20 snow angel
10 wall sq
20 "S"
10 bb good morning
20 dead bug
B: E2mom:
10 barbell bench row choose weight
20 band kb swing choose weight
C: 3 rds
35/30 cal row
25/20 cal row
15/10 cal row
60 sec rest btw row
D: bonus
3x12 dumbel good morning/ arnold shoulder press
Wu:gymn+ wirst mobility
A:3 rds
5 wall walk
9 bb power sn
13 wb clean
17 cal row
B: 5x3 power snatch choose weight
C:3x6 snatch high pull
D: 100 reverse lunges wall balls shot to target 9/6
Every rest, 10 deadlift 100/60 kg open(60/35)
E:50 abwheel
50 hip extension
Wu: gymn+ pvc mobility
A: Amrap 5'
50 simple under
10 alt du kb push press 8/12 kg
25 jumping jack
10 goblet squat
B: Every 3 min x5
- 6 back sq
- 4-6 chin strict chest to bar pull up
C: for time
21 sumo dl high pull 40/30 open 30/20
50 du
30 hrpu
15 sumo dl high pull 50/35 open 40/30
75 du
30 hrpu
9 sumo dl high pull 60/40 open 50/35
100 du
30 hrpu
D: bonus track
4x 30 sec plate hollow hold 10/5
E: streching
Wu: gymn+Hip mobility
A:3 light rds
6/6 romanian kb dl
6/6 kb clean&jerk
6/6 alt leg hand climb
B: Every 4min x 6
20/18 cal row
Clean&Jerk
20/18cal row
1rd: 6x50%
2rd: 5x60%
3rd: 4x70%
4rd: 3x75%
5rd: 2x80%
6rd: 1x85%
C:Amrap 6'
1 push up
1 jump air sq
1 ttb
2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc
D: streching