Atarim:

 

Strength:

Legs & Pull

(supersets)

 

BackSquat:

0-1: 5×5 With weight from elements

 

2-6: 5×5 @ 90% of 5RM

 

6+: 1x5x70%

1x5x75%

1x5x80%

2x10x50%

 

Pull (by athletes individual monthly goal):

 

5 sets

BMU: MAX effort false grip pullup

 

RMU: Max effort false grip chinup on rings

 

1AC/general strength: archer chinups on rings or progression

 

Metcon:

 

9 min AMRAP

 

10 Weighted lunge 40/25

6 pullups

4 burpees

 

 

Dizengoff:

 

 

Strength:Legs & Pull(supersets) BackSquat: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50%   Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression   Metcon: 3 rounds for time: 15 ring pushup 15 pullup 15 goblet squat 15 wide ring rows