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Strength. Week 5.
Performance & Fitness.

A1. 1 PP + 2 PJ.
A2. Supinated pull up.

Conditioning.
15min omem.
1. 10 DB C&J.
2. 20sec ME Push up.
3. 20-30sec L-sit.

3 sets on every 10min.

500m/400m row.
15 Brp.
25/18 AAB cal.
25 WB.

Strength. Week 5.
Performance & Fitness.

Back squat waves.
5,3,5,3,5,3
(Each wave heavier than previous).

Conditioning.
6min Ladder.
2 RKBS.
2 KB BSO.
Add 2 reps each rd.

Oly.
Performance.
8 x Every 90sec.
1 LHSN + 1 SN.

Fitness.
Power variation.

Conditioning.
Performance.
21-15-9-3
SN.
CTB.

Fitness.
21-15-9-3
KB Tater.
JCTB.

Gymnastics. Week 5.

Conditioning.
2 x 8min/4min Rest.

A.
Buy in 800m run.
Amrap in remaining time
15 T2B.
15 BJO.

B.
Buy in 800m run.
Amrap in remaining time
10 Stoh.
10/7 Cal row.

Fitness. See whiteboard.

Strength.
10-12min Overhead. Build to heavy 3.

Conditioning.
2 x 6min Amrap/5min Rest.

A.
250m/200m Row.
6 D-ball BJO.

B.
10 DB FS.
15 DB DL.
50m DB FC.

Skill.
KB Taters.

Conditioning.
16min Ascending Ladder.
2 KB Taters.
2 Tuck up/Sit up.
2 Cal row/AAB.
Add 2 reps each rd.

Strength. Deload week.

A1. Power jerk (2sec pause in Catch).

A2. 3RM WTD CTB/Pull up (Scaled: Assisted Pull up).

Intervals.
3 x 3min Work/3min Rest.
Performance.
20 DU.
10 Dual DB Stoh.
3-5 BMU (Scale: 3-5 Burpee CTB/Pull up. 5 RR + 5 PUP).

Fitness.
20 Plate hops.
10 Dual DB Stoh.
5 RR + 5 PUP.

30min Amrap.

750m/500m Row. 1.5km/1.2km AAB (Alt each rd).
25 Russian KBS 32/24kg (Unbroken).
25 Ab mat sit up.

Strength (Deload week).
Back squat waves
5,3,5,3 (Speed focus).

Conditioning.
Performance.
A. 3min omem
10-12 TH.
B. 3min omem
10-15 Brp.
C. 3min omem
5 Lateral bar Brp + 5 TH.

Fitness.
SA DB variation of above