Strength - Press
5 x 5 (+2.5kg)

Extras - 10 min EMOM
5-10 Dips

Engagement WOD

7 rounds

28 Burpees
6 Front Squats
14 Pull ups

Strength - Power clean 

find a 1RM 

WOD - Snatch 

3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 

Gymnastic - 9kg Max effort pull ups 

BW Max effort pull up 

Endurance - Long intervals 

Run or Row - 4 mins work, 3 min rest repeat till distance drops off 

Mobility - Focus on Shoulder mobility for the week
- Lats
- Traps
etc
- retest with a PVC pipe in front rack and over head

Strength - Back Squat

10 x 2 @ 70% 1RM

Gymnastics - 10 min EMOM
- 0-5 mins
2-5 Muscle ups
- 5-10 min
10-15 TTB

Skill - 3 min
max effort Double unders

WOD - 4 rounds
15 Clusters
500m Run

Midline - 3 min hollow hold

Strength - Press

5 x 5 +2.5kg

WOD - The Ghost

6 rounds
1 min Row cal
1 min burpees
1 min Double unders
1 min rest

Score is rep per round

WOD - Find a 1RM
Cluster

then

10 min EMOM
2 @ 75%

Endurance is a must today

Run/Row - 1200m repeats, 2min rest

Try to do the strength before WOD

Strength - Deadlift
5 x 5 +2.5kg

Gymnastic - 10 min EMOM
5-10 HSPU

WOD - 5 rounds
500m run
21 kb swings
12 TTB

Oly - 10 min EMOM

5 x Squat Snatch

10 min EMOM

5 x Power clean

NB- we will be adding jerks in on the next cycle

WOD- Tabata

pull ups
push ups
sit ups
squats

gymnastics - 3 min hollow hold

endurance

Run/Row - 3 rounds
60 on, 60 off, 60 on, 45 off, 60on, 30 off ,60 on, 15 off