Endurance
Test 5k run. solo. you are on your own this week. no partners, your friends just became your biggest competition

9am and 10am
Chipper wod time capped
80 Cals
70 wall balls
60 lunges
50 ALT db snatches
40 doubles
30 DB push press (15 each arm)
20 burpees
10 single db devil Press

Warm up
3 Rounds
5 pull ups
10 push ups
15 squats

Strength
5×5 bench press… what???
Yes we are benching today
Or get one more session of 5×5 squats in at or around 90 percent…
MONDAY IS THE LAST DAY OF THE CYCLE. YOUR FINAL 1 set of 5 max

Wod
AMRAP 10 Minutes
4 Bar Facing Burpees
2 Power Cleans 185/125lbs
2 Muscle Ups

**Muscle up sub 4 pull ups, 4 dips (no bands on the dips on the rings if you are using rings, jump up and let yourself down slow or do bench dips

Extra Work
12 Minutes every other minute
10 Toes to bar or knee raises even minutes
5-10 pull ups odd minutes

Warm up
2 Rounds
7 of each movement in the strength section
AND 7 strict press to get those shoulders ready for the HSPU or variation.
We will give you time to get some weight on your bar for the first movement of the strength.

EMOM 12 – adding weight each movement, this is not for a 1 rep max, moderately heavy weights. Really hard work, with a pretty short rest.
Minutes 1-4: 3 Power Position Squat Clean
Minutes 5-8: 2 Above Knee Squat Clean
Minutes 9-12: 1 Below Knee Squat Clean (just off the ground)

EMOM for 16 minutes, rotating movements
1: 12 Pistols or 24 air squats
2:10 burpees
3: 8 strict HSPU or sub kipping HSPU or dB press
4: Max Distance 10m Shuttle Runs
*** Score is your reps of shuttle runs, every 10m is a rep

Want to get warmed up for those pistols. This is a good video!

2 rounds
10 Good morning with an empty bar
6 box step ups with your bar (or not bar)
6 empty bar deadlifts
50 singles ..yup.. single unders

Strenght
EOMOM 10 minutes
4 REPS (adding one)
should be the same weight or take a step back this week and clean up your technique

Wod
21-15-9 **You can always sub step ups for box jumps!!!! Still RX
Box Jumps 24/20
Double DB snatch 50/35

Extra-
Every 90 seconds for 12 minutes
8 handstand push ups or deficit hspu
OR if you are working on those
6 attempts max handstand hold on wall or max static plate hold overhead
OR Max hold on a seated db hold overhead

Back squat warm up
Find a new 5 rep max back squat. Just a few sessions of this left. Can you keep going up. If you get stuck stay at your same number and try again. If your squats are getting worse technique wise this session is a good time to focus on that. Don’t give up depth because you are adding weight. Depth of squats should be below parallel and not change no matter weight or rep count

Wod
6 x 500m row with approximately 1 to 1 work to rest ratio
This is harder than it looks
**Score is SLOWEST 500m interval so push every round
There are 9 rowers partner up with someone who rows about as fast as you. We will have spray bottles and towels by each rower so you can spray handles and hands before each row.

OR OR OR

Bike 30 Seconds Rest 3 Minutes for 6 rounds. Score is lowest total cals on the bike.