Atarim

Strength

0-1: 3-5 sets of Max ring dips / ring pushups

2+:
Establish 5 RM weighted dips

then perform
5×3 @5RM
then

Metcon

21*15*9
ring pushups
pullups
*run 400m Between each round

 

Intermediate

Independent Warmup !!!

Strength: 4 Rounds not for time

Wide grip push press+2 Overhead squats+ Wide grip squat jerk
then

MetCon

15 OHS 40/25 kg
50 Burpee
15 OHS 40/25 kg

(12 min Time cap)

 

Dizengoff

Strength

Establish 5 RM weighted dips

then perform
5×3 @5RM
then

Metcon

21*15*9
ring pushup
pullups
*run 400m Between each round

Post your results to the Whiteboard.