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This week will be test week. Testing 1RM back squat and push press. Summer strength work in these movements will be based on % of your new 1RM.

Monday

Back squat 1RM

Metcon:
“KAREN”
150 wall balls for time

Tuesday

Gymnastics testing:
a) strict pull ups ME
b) kipping pull ups ME
c) strict HSPU ME
d) kipping HSPU ME

Metcon:
“CINDY”
AMRAP 20
5 pull ups
10 push ups
15 air squats

or

“MARY”
AMRAP 20
5 HSPU
10 pistols
15 pull ups

Wednesday

Push press 1RM

“Barbell conditioning work”
10-9-8-7-6-5
Front squat 60/40
Floor press 50/35

Olympic: Snatch

Thursday

WOD (S):
10 rounds for time
200m run
10 air squats
5 burpees

5 min rest

For time:
x amount of unbroken hang power clean 50/35
x amount of unbroken T2B
x+y of wall balls

Repeat triplet until 100 wall balls completed.

Friday

Teams of 2:
200 DU (other in wall sit)
50 HSPU (other in HS hold)
50 C2B (other hangs from bar)
50 KB snatch (other holds KB in front rack)
50 KB swing (other holds KB anyhow)
50 burpees (other holds hollow hold)
200 DU (other in wall sit)

Saturday

Team WOD 11:00

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