tuesday

0

Tuesday

Skill
Rope climb
WOD

50-40-30-20-10 db snatches
5-4-3-2-1 rope climbs

Monday

0

Monday
Skill
2 min Lsit
2 min hand stand hold
30 glute ham raises from the ground

WOD
12-9-6
Muscle ups
strict HSPU

12-9-6
strict C2B/pull ups
def.push ups

Thursday

0

Skill
Muscle up transition

3 RFT:
20 Jerks, 135/95
25 Knee 2 elbow
30 Deads, 135/95

Wednesday

0

Skill
Overhead squat 5×5
WOD
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar

Tuesday

0

Strength
3×3 low hang squat clean

WOD
10 Power Cleans, 135/95 95/65
2 Bar Muscle ups
8 Power Cleans, 155/105 135/95
4 Bar Muscle ups
6 Power Cleans, 185/135 155/105
6 Bar Muscle ups
4 Power Cleans, 205/145 185/135
8 Bar Muscle ups
2 Power Cleans, 225/155 205/145
10 Bar Muscle ups

*increase weight every round