Atarim:

 

Strength:

Legs & Pull (Superset)

 

Backsquat:

0-1: 5×5 weight from elements

1-6: 5×5 add 2.5kg from last week

6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

 

Superset with Pulls- 5 sets By personal program

Metcon:

3 RFT (rounds for time)

 

15 Ring dips

10 Front Squat* 50/30

5 C2B Pullup
*minimum is 40/20KG, Modify to KB Goblet squat

 

Dizengoff:

 

Strength:

Legs & Pull (Superset)

 

Backsquat:

0-1: 5×5 weight from elements

1-6: 5×5 add 2.5kg from last week

6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

 

Superset with:

 

Pulls- 5 sets By personal program

 

Metcon:

EMOM 18:

Minute 1: 5 Pushpress (KB) per side 24/16

Minute 2: 5 pistol per side

Minute 3: 20 Double unders