Workout of the Day

-1 mile Run

then 10 rds:

-4 Pull-ups

-7 Push-ups

-11 Front Squats 45/35

then

-1500m Row

5 rounds for time of:

-Max-calorie row in 60 seconds

-Turkish get-ups  No more than 25/53lb

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

WOD 1

3R

-10s planche hold (goal is tuck)

-rest 1 minute

-10s tuck lever hold

-rest 1 minute

WOD 2

3R:

-8 to 12 dips

-rest 1 minute

-8 chin ups (palms facing toward you)

-rest 1 minute

For dips today, let’s  not use the rings. Dip stations or boxes with weights stacked high enough for athletes to hang at the bottom of the dip would be best.

WOD 3

3R:

-8 pseudo planche pushups https://youtu.be/e_YwP0O34zM?t=133

-rest 1 minute

-strict toes to bar

-rest 1 min

Back squat 5-5-5-5-5 reps

Keep working sets above 70%, increase weight as you see fit,  but don’t get so heavy that form suffers.

EMOM 20 min

Minute 1- 3 power snatches you can vary weight according to experience level

Minute 2- :45 jump rope

Minute 3- :45  bike

Minute 4- rest

For the jump rope, be experimental if you like.  Perform single skips, forward/back, side-to-side, high-knees, butt-kickers, cross-overs. Mix it up byut try to keep moving for the full :45.

Then GB front lever progression