Monday

Deload Week:

5 Rounds for Quality:

20 x Alternating Pistol Squats (Unassisted/ Band/ Box)
Max HSPU (Choose either strict or kipping)

Saturday

Open gym: 8-10am

Get your skills on!

Friday

Partner WOD:

AMRAP 25 minutes:

7 x Toes to bar (L1 hanging knee raise)

9 x Dead Lifts (50% 1rm)

11 x Burpee Box Jumps (20")

Partner A works on rounds for the time it takes partner B to complete a 200m KB carry. Once Partner B finishes the carry, they swap, and partner B continue rounds wherever partner A was up to.  

Score total full rounds.

Single KB carry 

(L1: 20/12, L2: 24/16, L3: 32/24)

Thursday

A) 15 minutes - 1RM Power clean

B) As many ladders of the following in 12 minutes:

1-2-3-4-5 

Hang Power Clean @ 75% of the 1RM achieved in Part A.

Eg: 

Perform 1 x hang power clean then rest as needed; perform 2 x hang power cleans then rest as needed; perform 3 x hang power cleans then rest as needed; etc... up to 5 x power cleans, then start again at 1. If you drop the bar before you achieve the designated amount of reps in that set, you must begin that set over - i.e. if you drop the bar on your 4th rep of your set of 5, you must begin that set of 5 again from 0.

Wednesday

"Fight gone bad"

3 rounds for max reps

1 x min SDHP

1 x min Push Press

1 x min Wall Balls

1 x min Box Jumps

1 x min Row for calories

1 x min rest