Atarim

Strength

shoulder press

0-1 month training experience: sets of 5 with weight from elements

1-6: 5×5 (add 2.5kg from last week)

6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then

Metcon

100 HSPU for time/150 HRPU

EMOM:
4-6 pistols

 

Competitors WOD
5×3 Hang squat clean.

then

MetCon

21-15-9 reps of
Front squats 60/40 kg
HSPU

 

Dizengoff

Technique

Handstand walking
then

Metcon

for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU

Post your results to the Whiteboard.