WARM UP
4mins
20 Russian swings
Bear crawl
MOBILITY
Peanut crunches
Pistol of doom
Hipster glides
Athletes choice
STRENGTH
Push press 5×5
SKILL
5min EMOM
5 Assisted strict pull ups
5-10 Kipping pull ups
5-10 Chest to bar pull ups
2+ Bar muscle ups
Same standards as last week, as well as the same test prior to performing the EMOM
WOD
9min AMRAP
start at 1 rep for each movement during the first round, 2 in the second and so on
Overhead squats 75/50kg
Strict hand stand push ups
Muscle ups
COMPETITORS
SESSION 1
- Lower body strength lift 5×5 @ 10RM weight
- Upper body strength lift 5×5 @ 10RM weight
- Lower body accessory lift 3 3×8
- Upper body pulling accessory lift 3 3×8
- Upper body triceps accessory lift 3 3×8
SESSION 2
- 10min EMOM
10 Wall balls, same weight as usual but must go over the top of the targets to count. Soooo higher than normal - WOD
- 150 V-ups