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Conditioning.

24min Max distance. On every 4min complete.

5/arm DB Hang snatch.
10 Box step up.
15 Ab mat sit up.

Start on Row/AAB at 0.00

Strength. Week 5.
Max effort Axle bar (Pause) Floor press.

Conditioning.
9-15-21
Deficit push up.
Deadlift.

See whiteboard for Scaled/RX/RX+

Gymnastics. Week 5
Handstand walk progressions.

Conditioning.
20min omem.
1. 5 Target Burpee + 5 K2E.
2. Cal row.
3. 5 Burpee + 10 Alt DB RL.
4. Cal AAB.

Strength. Week 5.
A. Max effort 2″ Deficit Clean grip (no hook grip) Deadlift.
B. 2 sets BB 10/leg Cossack squats.

Conditioning.
8min Amrap
10 Alt DB Split snatch.
5 BJSD.
10 CTB.

See whiteboard for Scaled/RX/RX+

Mash up.

A. 4 rounds
50m Dual DB Farmers carry
10m DB walking lunge
10 DB Burpee

Rest 5min.

B. 21-15-9
DB power cleans
50 DU after each set.

Rest 5min.

C. 3 rounds
10 DB Front squat
10 DB bench press
20 Ab mat sit up

Skill.
Deadlift + SDLHP + KB swings

Conditioning.
8min Ladder
2 Russian swings
2/arm SA KB thrusters
2 Hanging knee raises
Add 2 reps each rd.

Dynamic effort week 4.
10min omem
1 Snatch pull + 1 HPS

Conditioning.
Performance.
4 sets 90sec work/90sec rest
9 Unbroken PS
30 DU
Amrap BFB
(Scaled 30/20kg. RX 42.5/30kg. RX+ 52.5/35kg)

Fitness.
15 Unbroken American KBS
20 Plate hops/Mountain climbers
Amrap KBFB

Conditioning.
30min omem (40sec work).

1. Cal row
2. 8m Shuttle runs
3. Cal AAB

Gymnastics. Week 4 (Wave 2)
Bar muscle up progressions
Scaled:
3-5×5 WTD Negatives
3×6-8 Barbell curls

Conditioning
20min. Teams of 2
A. 500m/350m Row
B. Amrap
20 Sumo deadlift high pull 45/30kg
20 Box jump overs 24/20
20 V up/Tuck up/Ab mat sit up

Switch when row distance completed.

Strength. Week 4.
A. Max effort Wide stance box squat.
B. Goblet hold split squat

Conditioning
Performance
8min Amrap
12 Wall ball 9/6kg 10’/9′
8 Dual KB Deadlift
6 Dual KB HPC
(Scaled: 16/12kg. RX 28/20kg. RX+ 32/24kg)

Fitness.
12 Wall ball
8 KB Sumo Deadlift
6 KB Russian swings