Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Shoulder press

Strength: shoulder press

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)
then

Metcon:
Partner WOD

P-1: plank

P-2: AMRAP
5 OHS 60/40
5 burpees
7 hollow rocks

 

Dizengoff

Strength: shoulder press

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)
then

Metcon:
100 HSPU (kipping)

EMOM
3 burpees

Post your results to the Whiteboard.