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SKILL:
ATLAS Stone

WOD:
5 rounds

5 min to run 200m  with slamball  20/15

then run 400m, no slam ball

REST

 

 

STRENGHT

Back Squat 3 x 3

80% 85% 90%

5 x 10 OH Barbell lunges

“add weight”

WOD

5 rounds

3  x squat cleans

10 x box jumps

1 x rope climb

 

STRENGTH

10 min to find 3Rm

TGU left/Right

WOD

20 min AMRAP

5 x pullups

10 x burpees

15 x KB swing 24/16

score:  Rounds/reps

STRENGTH

Strict Press 3 x 5

75%  80%  85%  (MAX)

weighted pull-ups 5×5

BW. Add

WOD

10 Min AMRAP

5 x hangclean to OH 60/40

10 x deadlift

20 x DU  (3:1)

 

STRENGTH:

Deadlifts

5 @ 75%,  5 @ 80% , 5 @ 85%

WOD:

3 PowercleansBW or #/4 BW

15 Wall Balls 9/6

100m Farmers Walk 24/16

5 rounds

SKILL:

HSPU: Progressions

WOD:

10 x Power snatch  50/35

20 x K.T.E

30 x Box Jumps 24/20

40 x KB Snatch 24/16

30 x box  jump s

20 x K.T.E

10 x power snatch

FOR TIME

STRENGHT:

Bench:

3 x5:  70% , 80%,  85%

Pendlay  5 x 5:  increase each set  AHAP

WOD: 

21 – 15- 9

Pushpress  50/35

Pullups

HR Pressups

 

SKILL:

Kipping Pullups  KTE/TTB

WOD:  ” MICHAEL”

3 Rounds

800m Run

50 back extn

50 sit ups

for time

STRENGHT

Wendler:

Back Squat 3 x5

5 @ 75%

5 @ 80%

5 @ 85%   max

WOD:

5 hang cleans

10 front rack lunges

15 TTB