1057:

1057:
WU: 5 minutes
WOD: 5 rds or 6 minutes

A. 10 minutes
• 10 m broad jump burpees
• 10 m walking lunges
• 50 bicycle sit ups
• 20 squats

B. 20 minutes (steady) no measure
• 8 db reverse flys
• 20 db chest press (floor)
• 5 db handstand holds (work on balance)
• 20 db unilateral presses (lockout. rep counter is off)
• 10 db hang split cleans (catch at parallel)
• 3×5 sec db L-sits
• run 350 m

STRENGTH: SDL
• 10×3@70%

1055:

1056:
WU: 5-10

WOD:

A. AMRAP 10
• 5 thrusters (unbroken)
• 10 box jump 24/18
• 24 mt climbers
• 10 push ups

Rest 5 minutes

B. AMRAP 10
• 5 Power clean (unbroken)
• 6 pull ups
• 6 burpees
• 20 DU

STRENGTH: b. squat
• 3×10@70%

1054:

1054:
WU: 5-10

WOD:

A. 3RFT
• 40 squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Rest 5 minutes

B. FT (10 minute cap)
• 30 C&J 135/95

C. b. squat
• 3×10@70%
• 10 burpees after each set of b. squats.

1053:

1053:
WU: Run mi.

WOD:

A. Amrap 5
• 10m bear crawl (out of box
• 100 m run
• 10 m bear crawl (door to b. wall
• 2 burpees

Rest 3 minutes

B. Amrap 5
• 10 jumping split squats (1 fers)
• 5 T2B GA: mod-v-up

Rest 3 minutes

C. Amrap 5
• 20 mt climbers
• 3-burpee pull-ups Mod- hrpu to jumping PU off box.

D. no time
5-10 rope climbs

1052:

1052:

WU: 3 rounds- 8 burpees,8 T2B. 10 monkey squats – mobility.

WOD:

A. 5 rounds – bb complex. Climbing wt. each round if you wish.
• 3 DL, 3 Hng Power Clean, 3 f. squat, 3 push press, 3 b. squat.

B. Amrap 5
• 5 thrusters 95/65 only drop bb from high hang
• 5 pull ups
Rest 5 minutes

C. For time
• Run 1000 m

1051:

1051:
WU:3 rounds run 200 m, 10 m bear crawl, 5 KTE, hip mobility(3)

WOD:
A. Amrap 10
• 50 m farmer carry Kb-53/35
• 10 v-ups
• 6 strict pull ups

Rest 4 minutes

B. Amrap10
• 18 kb swings 53/35
• 200 m sprint

STRENGTH: B. Squat
• 3×12@65%
GA: Keep it light and use 2 or 4 pull ups per round.