Atarim
Technique:
front squat

Strength:
front squat

0-1 – est 5RM / sets of 5 with 80% of 5rm

1-6 – 3×5 (add 2.5kg from last week)

6+ – 1x5x75%
1x3x85%
1xMAXx95%
Metcon:
21-15-9
pistols (per leg)
pushup (any kind you want)
goblet squat 32/24
Situp (any kind you want)

 

Dizengoff
Technique:
Ring muscle up

Metcon:
15 min AMRAP

1-5 RMU (depending on skill level)

20 air squats

 
Gymnastics (21:15)
Handstands
Technique:
body alignment
B2G holds
C2G holds
(if needed, headstands)
C2W holds

Strength: 4 rds of 30 sec each
hollow body rocks
V-sits with leg rotations
Candle Sticks
L-sits or straight arm planks

Mobility:
banded dave durante shoulder warm up
wrist stretches
Scapula ROM
Where are you in the split?
intro to skin the cat

Post your scores to the Whiteboard.