MONDAY

Back Squats
5x5

2011 CrossFit Games WOD
5 Rounds:

  • 5 Deadlifts (275 | 185)
  • 10 Burpees

TUESDAY

Skill: HSPU!

21-15-9
HSPU
400m Run Between Rounds

WEDNESDAY

4 rounds:

  • 2 Rope Climbs
  • 12 KB FR Lunges
  • 21 Slam Balls

Strict Pull Ups

3x5-10
L2 -> L-Pull Ups
L3 -> wtd L-Pull Ups

THURSDAY

Pistol Work
3x16

In 15 Minutes:

  • 1 mile run
  • 10 ring dips
  • 20 DB Snatches
  • 30 Wall Balls
  • 40 KBS
  • Max DUs in remaining time

FRIDAY

Max L Sit

Clean and Jerk
15 Reps

...no time limit
weight cannot be rested on the ground.
Resting at the hang, rack, or overhead is O.K.
At the ground, the athlete must touch and go.

Score by load.

Tabata V Ups

Compare to 12/5/16

SATURDAY

Skills P1
Core work

Skills P2
Muscle Up Prep & transition work

3 rounds:
AMRAP in 3 minutes:

  • 3 Muscle Ups
  • 6 Medball Cleans
  • 9 box Jumps (24/20)

Rest 3 minutes btwn rounds