Saturday

Deadlift 5 x 5
10-8-6-4-2 Reps Of:
Ring Push Up
C2B pull ups (Bar Muscle Up RX+)
Burpee
Friday
 
Squat
EMOMx10: 1 Back Squat, across
 
1. “Haiti”
AMRAP 7
6 Muscle-Ups
11 Thrusters 115/75
3 minute rest and then…
2. “India”
AMRAP 7
18 Wall balls 20#/14# (10′ target)
12 Burpees
 
Thursday
 
2016 OPEN ATHLETES
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches
2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Ring dips (Muscle ups +)
9 Thrusters 60/35kg
9 Deficit HSPU 6/3″
9 Power Cleans, 60/35kg
9 C2B (Bar Muscle ups Rx+)
9 Jerks 60/35kg
9 Pistols (9/side)
9 USA KBS 24/16kg
18 wall walks (100′ HS Walk RX+)
Wednesday
Midline Accessory Work
E2MoTM for 8 mins
10 x Strict TTB
15 mins of handstand press progressions:

 
WOD
In pairs
6 mins max Battling rope Waves
60 seconds rest
6 mins Max Row
 
Tuesday
Warm up include:
3 x 30 seconds of l-sits
WOD
3 Rounds:
30 Hang Power Clean, 40/20
30 Abmat Sit ups
30 Box Jumps, 24/20
2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.
 
Monday
1. Conditioning
7 Rounds:
11 Front Squats 50/30kg
10 Push Jerks
2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing
Warm up Gymnastics
5×10 unbroken C2B Pull ups for time, rest as little as possible between sets.