Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Atarim

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Metcon:

Partner Wod:

12 minutes

P-1 run stairs with heavy sandbag on shoulder

P2 – AMRAP
7 HSPU
21 Airsquats

Intermediate

Independent part Shoulder mobility warm up.
then

Class 10:00.

EMOM For 12 min :
– Even min 3 legless rope climbs
– Odd min 5 bupree broad jumps
then

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)

Dizengoff

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Technique:

Kipping HSPU

Post your results to the Whiteboard.