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

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then
then

Metcon:
12 Min AMRAP
7 KBS (32/24)
7 burpees
7 Pushups

 

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: kipping pullup

then

Metcon:
20-15-10
Pullup
jumping airsquat
T2B

Post your results to the Whiteboard.