Atarim
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!

Conditioning:
3RFT
10 Thruster 40/25
7 BMU

 

Dizengoff

 
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!

Metcon:
12-9-6
-Burpee box jump
-Bar muscle up*

*Scale to pullupsx2

some good tips on the bar muscle up:

 

Strength & Accessory WOD

 
Tech: Box squat
Box squat 4×6

Accessory
Romanian deadlift 3×8
Weighted plank 3×45 sec
Good mornings

Post your scores to the Whiteboard.