Wednesday

"De-load Week"

Gymnastics Skills:

5 Rounds for Quality

Max HSPU or Handstand Walk

5 x Ring Dips

Max Toes to Bar

Rest as required

Tuesday

De-load Week:

Power Snatch: 3-3-2-2-1-1
Power Clean: 3-3-2-2-1-1

Monday

De-load Week

a) 15 minutes: Work to a 3RM of either Back, Front or Overhead Squat

b) OTMEM 12:

Odds - 6 x Squats at 75% 3RM
Evens - 4 x Strict Burpee Box Jumps

Friday

"Partner WOD"

AMRAP 20:

200 x Wall Balls

Partners may alternate as required but must change positions with the ball in mid-air. If the ball hits the ground or 1 x person pauses, both people must run 200m then continue with their reps.

50 x Burpees

Partners may alternate as required but 1 person must be completing the movement at all times. If there is a pause, both people must run 200m then continue with their reps.

25 x Wall Walks

Partners may alternate as required but 1 person must be completing the movement at all times. If there is a pause, both people must run 200m then continue with their reps.

If you complete entire reps within the 20 minutes, start again with the wall balls with the same rules applying.

Thursday

Buy in: 150 x Double Unders (x2 single Unders)

4 RFT:

10 x Power snatches (L1 35/25, L2 & L3 45/35)
10 x Pull Ups
10 x Back Squats (L1 35/25, L2 & L3 45/35)

Cash Out: 150 x Double Unders (x2 single Unders)