Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

Weekly challenge Situps

Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB

 

Atarim/Dizengoff

Strength

Squat
0-1: Back squat 3×5 weight from elements
1-6: Front squat 3×5 add 5kg from last week
6+: Front squat deload week 1x5x60% / 1x5x65% / 1x5x70%
then

Metcon

Rest day come tomorrow to compete and cheer your fellow athletes
if you cant make it, here is a recovery Metcon:
3 RFT
15 KB swing
10 Box jump 60/50
5 TTB

 

Intermediate

Independent part:

Shoulder mobility.
then

Class: 10:00

EMOM FOR 14 Min.
-even min 5/3 strict HSPU
-odd min 2 legless rope climbs.
then

MetCon: 100 reps of chest to bar pull ups

EMOM perform 15 DU.

15 min time cap.

*Scaling options jumping chest 2 bar pull ups.

Post your results to the Whiteboard.