Strong effort today guys.

TUESDAY 13TH SKILL T2B / V-UPS 4 SETS 30% 90 SEC REST, 20% 1MIN REST, 10% 30S REST, 5% CONDITIONING FT 800M RUN L4/3 400M L2/1 40 ALTERNATING KB SNATCHES 24/16 L4, 16/12 L3, 12/10 L2, 10/8 L1 30 PULL UPS L4, 20 L3, JUMPING L2, RING ROWS L1 40 ALTERNATING KB SNATCHES 800M RUN

MONDAY 12TH STRENGTH ONLY CLUSTER WAVES EMOMX 5 1ST MIN 5 CLUSTERS 50/35 L4, 40/30 L3, 35/25 L2, 20/15 2ND MIN 4 CLUSTERS 3RD MIN 3 CLUSTERS 4TH MIN 2 CLUSTERS 5TH OFF (LOAD BARS) EMOM X 5 1ST 4 CLUSTERS 60/42 L4, 50/35 L3, 40/30 L2 25/20 L2 2ND 3 CLUSTERS 3RD 2 CLUSTERS 4TH 1 CLUSTER 5TH OFF REST THEN ;HEAVY WAVE, YOU PICK THE WEIGHT BUT CLIMB EVERY MIN. EMOMX5 1ST 3 CLUSTERS 2ND 2 CLUSTERS 3RD 1 CLUSTER 4TH 1 CLUSTER 5TH 1 CLUSTER https://www.youtube.com/watch?v=plCzO45g9nc

WEEK 3 OF 5 THIS IS A STRONG WEEK, SO MAKE SURE YOU FUEL AND RECOVER CORRECTLY. WEEK 4 IS A BACK OFF WEEK. MONDAY 12TH STRENGTH ONLY CLUSTER WAVES EMOMX 5 1ST MIN 5 CLUSTERS 50/35 L4, 40/30 L3, 35/25 L2, 20/15 2ND MIN 4 CLUSTERS 3RD MIN 3 CLUSTERS 4TH MIN 2 CLUSTERS 5TH OFF (LOAD BARS) EMOM X 5 1ST 4 CLUSTERS 60/42 L4, 50/35 L3, 40/30 L2 25/20 L2 2ND 3 CLUSTERS 3RD 2 CLUSTERS 4TH 1 CLUSTER 5TH OFF REST THEN ;HEAVY WAVE, YOU PICK THE WEIGHT BUT CLIMB EVERY MIN. EMOMX5 1ST 3 CLUSTERS 2ND 2 CLUSTERS 3RD 1 CLUSTER 4TH 1 CLUSTER 5TH 1 CLUSTER https://www.youtube.com/watch?v=plCzO45g9nc TUESDAY 13TH SKILL T2B / V-UPS 4 SETS 30% 90 SEC REST, 20% 1MIN REST, 10% 30S REST, 5% CONDITIONING FT 800M RUN L4/3 400M L2/1 40 ALTERNATING KB SNATCHES 24/16 L4, 16/12 L3, 12/10 L2, 10/8 L1 30 PULL UPS L4, 20 L3, JUMPING L2, RING ROWS L1 40 ALTERNATING KB SNATCHES 800M RUN WEDNESDAY 14TH SQUAT STAMINA ON 90 SECONDS X6 1 FRONT SQUAT + 3 BACK SQUATS 1ST 70% 2ND 75% 3RD 77% 4TH 80% 5TH 82% 6TH 85% CONDITIONING FT 10-9-8-7-6-5-4-3-2-1 FRONT SQUATS 60/42 L4, 50/35 L3, 40/30 L2, 20/15 L1 HR-PRESS UPS THURSDAY 15TH SKILL HSPU’S 4 SETS 30% 90 SEC REST, 20% 1MIN REST, 10% 30S REST, 5% CONDITIONING RUNNING CLOCK FOR 21MINS 3MIN AMRAP 24 BOX JUMP OVERS 24/20 21 OVER THE BAR BURPEES MAX POWER CLEANS IN THE REMAINDING TIME. 50/35 L4, 40/30 L3, 35/25 L2, 20/15 3MIN REST 3MIN AMRAP 21 BOX JUMP OVERS 18 OVER THE BAR BURPEES MAX POWER CLEANS 60/42 L4, 50/35 L3, 40/30 L2 25/20 L2 3MIN REST 3MIN AMRAP 18 BOX JUMP OVERS 15 OVER THE BAR BURPEES MAX POWER CLEANS 70/50 L4, 60/42 L3, 50/35 L2, 35/25 3MIN REST 3MIN AMRAP 15 BOX JUMP OVERS 12 BOVER THE BAR BURPEES MAX POWER CLEANS 80/55 L4, 70/50 L3, 55/40 L2, 37/27 L1 FRIDAY 16TH DEADLIFT STAMINA EMOMX12 1ST MIN 1 DEADLIFT 55% CLIMBING REPS, 1 EVERY MIN. ….. YOU KNOW THE SCORE NOW CONDITIONING 5RFT 5 POWER SNATCHES 50/35 L4, 40/30 L3, 35/25 L2, 20/15 L1 10 C2B L4, PULL UPS L3, JUMPING PULL L2, RING ROWS L1 12 FRONT RACK LUNGES 50 DU’S L4 30 L3, 15 L2, 150 SU’S L1

Friday scores

Saturday 10th Warm up / primer Mobility- Hips Ankles Back Shoulders Pairs Amrap 8 24 KB swings 32/24 16 weighted lunge 40/25 30 DU’s Pairs wod MURPH (games standards 2016) 1 mile run 5 rounds 20 pull-up 40 press up 60 air Squat 1 mile run Feel free to put on a vest.

Deadlifts are coming along nicely and who would of thought burpees and overhead squats could be fun?

FRIDAY 9TH STRENGTH ONLY THE BEAR 5RDS 7REPS PER RD 1 POWER CLEAN 1 FRONT SQUAT 1 PUSH PRESS 1 BACK SQUAT 1 PUSH PRESS START LIGHT AND WORK TO A MAX. https://www.youtube.com/watch?v=Laa7BJHJWrw

Scores

THURSDAY 8TH DEADLIFT STAMINA EMOM X10 1ST MIN 1 DEADLIFT 50% (DEPENDING HOW THEY FELT LAST WEEK) 2ND MIN 2 DEADLIFTS 3RD MIN 3 DEADLIFTS …. KEEP ADDING A REP EVERY MIN. CONDITIONING FT 27-21-15-9 BAR-FACING BURPEES L4/3 21-15-9-6 L2, 15-12 -9 L1 OHS 50/35 L4, 40/30 L3, 30/25 L2, OH LUNGES 20/15 L1

Tuesday scores.

WEDNESDAY 7TH SKILL HSPU’S 4 SETS 1MIN REST BETWEEN. 20% 15%, 10%, 8% CONDITIONING 12MIN AMRAP 2 STRICT PRESS 50/35 L4, 40/30 L3, 35/25 L2, 20/15 L1 6 PUSH PRESS 3 PUSH JERKS 400M RUN L4/3/2, 200M L1 *ALL REPS ARE TAKING FROM THE FLOOR.