Atarim

Strength:

Deadlift

0-6: Fnd 5RM

6+:find 1RM

then

Metcon:

15-10-5

Deadlift 100/70

ring dips

 

Intermediate

Independent Part:

Shoulder mobility+warm up.

then

Class:10-00.

EMOM For 14 min:

-even min 3 RMU/Strict chin up

-odd min

3 Strict deficit/regular HSPU

then

MetCon:

20 min AMRAP:

1 legless rope climb

50 m Farmer carry 32/24 kg each hand

50 DU

 

Dizengoff

Strength:

Make up missed lifts

if none missed 5xMax deficit HSPU or modification of HSPU

then

Metcon:

In groups of three

100 KB swing (american) 24/16

100 TTB

100 Ring Pushups

100 goblet lunge 24/16

Post your results to the Whiteboard.