A.

10 min emom - 5 Kipping HSPU

A. Gymnastics:
3rds
Wall walks 5
GHD Sit ups 15
Double Under: 20
Pistol: 10 reps alt.

Week 10

B.
1. WL Accessory Ex.:
Snatch Balance, 75%x3x2, 80%x3x3
2. Pulls According to WL Class Stats:
Clean High Pulls ( starting low)
C.Strength:
BS, 85%x2x2, 90%x2x2
Push Press, 90%x3x4
D.Metcon:
5 RFT:
9 Power Snatch @ 40/30 kg
12 Box Jumps 50/60 cm
15 Push Press 40/30 kg

Papi's Wedding (-:

B.
Short Sprinting & Plyometrics WOD:
6x 60 m Sprint (walk 60 m btw sprints)
Then 4 rnds:
3 Wave Squat Jumps (30/40 kg)
8 Jumping Lunges
8 MedBall Push Ups & Pass ( in pairs)
12 GHD MedBall Sit Ups
C.
Pulls According to WL Class Stats:
Snatch Pulls (starting low)
D.
Strength:
Clean & Jerk
75%x2, 77%x2, 80%x2, 82%x2, 85%x1,
82%x1, 80%x1
E.
GHD Back ext. 5x15

Rest
Or
Active Recovery: Jogging, Rowing
(easy Pace),

A. Gymnastics
3 Rounds of
Pull Up: 20 (add weight if possible)
Dips: 20 (add weight if possible)
HS walk 30m

A.
3 rds
5 MUs
15 GHD w / Sit ups
15 GHD w / Back ext.

B. Strength:
Front Squat, 70%x3x3, 75%x2x2
( WL Att. do only 3 sets)
Bench Press, 75%x3x4

B.
Skills:

C.Rowing Session:
Row 2K @ 85% Pace
Rest 6 min
Row 2x 1.0K @ 85% Pace
Rest 3 min btw 1000's
Row 2x 0.5K @ 85% Pace
Rest 2 min btw 500's

C.
Gymnastics Short Metcon:
For Time:
20 C2B Pull Ups
10 Pistols L (on low box if needed)
10 Pistols R (on low box if needed)
15 C2B Pull Ups
7 Pistols L (on low box if needed)
7 Pistols R (on low box if needed)

WL Class:
RM1 Tests for the rest:
Snatch