A1. Dumbbell Bulgarian Split Squat 3 x 5-8

5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat
5-8 Dumbbell Bulgarian Split Squat

rest ~30sec. btw legs

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

controlled eccentric, 1sec. hold at bottom

B. Metcon

10min AMRAP of:
10 plate GTOH
20 air Squats
40m Farmers walk

A. 3 rounds for time

2 rounds for time

21-15-9 T2B
50 DU’s
21-15-9 DB Snatches
200m run
21-15-9 Wall Balls

A. Teams of 2

A: 400m Run
B: row for cals
(then switch)
A: 200m Medball Run @20/14lbs
B: row for cals @ damper 10
(then switch)

A. Snatch 3 x 1-2

1-2 Snatch
1-2 Snatch
1-2 Snatch

B. Clean and Jerk 3 x 1-2

1-2 Clean and Jerk
1-2 Clean and Jerk
1-2 Clean and Jerk

C. Intervals

Every 4min for 16-20min (4-5 sets):
1min Echo Bike @moderate/hard pace
10 Push Press @60/40kg
6 Bar MU
10 Front Squats @60/40kg
12 Bar facing Burpees
Aim for consistent times sub 2:30 for all sets!

A. 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats 6 x 1

1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats
1 1 Barbell Behind the Neck Snatch Grip Split Jerk + 2 Overhead Squats

B. 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls 6 x 1

1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls

C. Finisher

Amrap8

10m uneven FR/OH DB carry
10 alt. Cossack squats

Then switch sides

A. Skill and Strength

Pullups + wallsit + cyclist squats

B. Wod

Amrap10 in teams as YGIG

2 hor. RC
4 tuckups
6 walking lunges

A. SKILL

For 10-12 min practice Strict Ring Muscleup progressions

- falsegrip Ring rows
- Top/Bottom Ring holds (feet supported)
- Low ring transitions
- Ring dips / False grip Ring Pullups
- supported
- Sets of 1-3

B. WOD

For time (TC : 10 )

21-18-15-12-9-6-3

Russian KBS (32/24)
Boxjumpover to Stepdown (24"/20")