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A. 4 Sets of:

A1. DB/KB Step Ups x6/side

A2. ME weighted Plank - shoot for 20-30s/set 

B. Row 27-21-15-9 cal for time.

Rest 1:1

16.30 Weightlifting

A. Work up to a heavy set of:

A1. 5 Hang Power Cleans

A2. 5 Deadlifts

A3. 5 Push Jerks

B. DT

Five rounds for time of:

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

Time cap: 10 minutes.

Male weight: 70.

Female weight: 47,5.

– scale as needed.

A. Complete 2 rounds for quality of:

10 Ring Hamstring Curls/side

10 Inverted Shoulder Taps

10 Band Face Pulls

———-

B. complete the following for time of:

400m Run

30 Wall Balls (20/14)

15 KB Swings (53/35)

5 Bar Muscle Ups

17.30 Gymnastics:

18.30 Weightlifting:

A. Hang power snatch + below the knee hang snatch + TNG snatch

A.1 Establish a daily max in the complex.

A.2 Drop down to 90% and do three additional sets.

A.3 Drop down to 60% and do thirty TNG snatches. You have to start each set with a hang power snatch + below the knee hang snatch. Not just in the very first set but after breaking up and starting a new set you have to do it, too!

B. Snatch Pulls

B.1 Five sets of three reps at 110% of your 1RM snatch.

B.2 Three sets of five reps done as TNG at 80% of your 1RM snatch.

AMRAP 2

40 Front Squats (135/95)

30 Burpee Box Jumps (24/20)

20 Pull Ups

10 Push Press (135/95)

100 Double Unders

-Rest 2 min-

AMRAP 4 min

-Rest 2 min-

Complete for time

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

Run 400 Meters

Dumbbell Man-Makers

(Push-Up, Row Left, Row Right, Power Clean + Push Press)

Rest 2:00 and repeat when the clock strikes the next five-minute interval for a total of five sets.

A. Find todays technical max - 1 Power Clean + 1 Hang Power Clean

B.  Complete 2 rounds for time of:

21 One-Arm Shoulder to Overhead – Right (60/40)

14 Walking Lunges

7 Strict Pull Ups

21 One-Arm Shoulder to Overhead – Left (60/40)

14 Walking Lunges

7 Strict Pull-Ups

17.30 Gymnastics

A. 3 Sets of:

A1. 5 Bridge ups

A2. 5 Table Rocks

B. Skill:

Kipping HSPU

C. 2 Sets of:

C1. ME Headstand, rest as needed

C2. ME HS, rest as needed

C3. ME Kipping HSPU, rest as needed

A. 3 Sets of:

A1. 7 Front Squats @ 13x1

A2. 5 false grip ring pull ups/false grip ring rows

B. Tabata(8x20 On/10 Off) for total cal

Row/AB

18.30 Gymnastics

19.30 Weightlifting

A. Work up to a heavy set of 5 TNG Power Snatches

B. Deadlift 3x10 reps - 1x10 @ 60%, 1x10 @ 65%, 1x10 @ 70%

C. CF open WOD 15.1 - 9min AMRAP of:

15 Toes to Bar

10 Deadlifts (52,5/35kg)

5 Power Snatches (52,5/35kg)

A. 3 sets

A1. 8 Single Leg RDL/side

A2. Leg Lowering x 10

B. Complete the following for time:

15-12-9-6

Power Cleans 70/50kg

Box Jumps 

A. 4 Sets of:

A1. Side Plank w. shoulder proprioceptive - 30s 

A2. TriPod Row x 8/side

B. AMRAP 10

7 Toes to Bar

14 Wall Balls (20/14)

21 Double Unders

16.30 Weightlifting:

A. Hang power snatch + below the knee hang snatch + TNG snatch

A.1 Establish a daily max in the complex.

A.2 Drop down to 90% and do three additional sets.

A.3 Drop down to 60% and do thirty TNG snatches. You have to start each set with a hang power snatch + below the knee hang snatch. Not just in the very first set but after breaking up and starting a new set you have to do it too!

A. 4 Sets of:

A1. Front Rack Lunges x 12 total

A2. Pinch Grip Plate Carry 40m

B. EMOM 10

Even: Sled Pull x 10m

Odd: Row 150/100m

17.30 Gymnastics:

A. Ring Muscle Up Practice

Speed Swings x5 reps -

Peek-A-Boo Swings x 5 reps - 

60 Second Bottom Balance Complex -

B. EMOM for 16:00

B1. 15 Straight Body Crunches - 

B2. Muscle Up Transition x 10 reps

B3. 6-8 Ring Swings

B3. 3-5 Muscle Ups

18.30 Weightlifting:

A. Power clean + clean + split jerk

A.1 Daily max in the above complex. You are allowed to drop the bar after the power clean but the break should only be a few seconds.

A.2 Do three additional sets on 90% of 1.1.

A.3 Do one set on 80% but double up on reps. You first do the power cleans, then the cleans and then the split jerks. You are now not allowed to drop the bar to the ground after a power clean but have to do it is TNG. 

B. 10-1 in power jerk + hands-release push-ups

First do a set of ten power jerks and then a set of ten hands-release push-ups. Then do sets of nine and nine etc., etc. Power clean the weight from the ground to get started with the power jerks. No penalties for breaking up sets. Do the hands-release push-ups slow enough to maintain good form.

"Fight Gone Bad!"

3 Rounds of for reps+calories of:

1:00min WBS 10/6kg

1:00min SDHP 30/20kg

1:00min Box Jumps

1:00min Push Press 30/20kg

1:00min Row/AB

1:00min Rest