Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

 

Atarim

Strength: Squats & push

Backsquat (perform a set of squats immediately followed by a push set by personal program)

0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)

Wendler: 1x5x75%

1x5x80%

1x5x85%

2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)

 

Metcon: 3 Rounds for reps:

Min 1 AMRAP Thruster 50/35 (min weight 35/20) modify to goblet squat
Min 2 AMRAP Burpee pushup
Min 3 AMRAP OHL 25/15
Min 4 Rest

 

Dizengof

Strength: Squats & push

Backsquat (perform a set of squats immediately followed by a push set by personal program)

0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)

Wendler: 1x5x75%

1x5x80%

1x5x85%

2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)

Metcon:

in Teams of 3
P-1 800m ROW
P-2 20 OHS 40/25 (once finished, rest untill partner 1 is done)
P-3 AMRAP of 5TTB/10 Wallball/30 DU