Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 7.5kg 4 Rounds, each for time of: (18min CAP) 28 Medball Sit-ups 14 Push Jerks 42.5/30kg 7 Ring Muscle-ups or 2 x 5 Pull-ups + 5 Push- ups -Rest 90sec between rounds
12mins to find 1RM Back Squat Test WOD EMOM for as long as possible: Power Cleans 42.5kg/30kg Lateral Burpees over the barbell 1 rep of each in the first minute 2 reps of each in the second minute 3 reps of each in the third minute Etc.
Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 5kg 3 Rounds for time of: 100 Double Unders 20 Handstand Push-ups 3 Rope Climbs
EMOM for 15mins of: Min 1: 1 Power Snatch, increasing weight Min 2 & 3: Practice a gymnastics movement of your choice WOD: "Open 16.3" AMRAP in 7 mins of: 10 Power Snatches 35/25kg 3 Bar Muscle-ups
Complete 1 set every 2:00 of: 4x4 Deadlift -Add 2.5-5kg from last week or 80% + 5-10kg 7 Rounds for time of: 8 Russian KB Swings 8 Toes to Bar 8 KB Goblet Squats KB Weight: 24kg/16kg
EMOM for 10 min: Min 1: 30-45 sec L Hang (or L sit on floor) Min 2: 1 Power Clean (increase weight each time) 6 rounds for time: Machine Cals Row 15/10 Cals or Ride 8/5 Cals 30 Double Unders 7 Power Cleans @ 50% of 1RM