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It's about time for another gut check this week... “Strength does not come from physical capacity. It comes from an indomitable will.” - Mahatma Gandhi 
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Strength: Front Squat - 5x8 (1 Weight Across)
Accessory: GHRs - 3xMR Conditioning: For Time - 300m run/21-15-9 Deadlift/TTB/Box Jump/300m run Skill: Pistols - x30 ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - 225/155# / SCALED - 175/115# Strength: Power Clean - Work up to a heavy single
Accessory: Push-press/Jerk 5x1 Conditioning: AMRAP 15 - 200m Run/6 HSPUs/12 CTB Pull-ups Skill: Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - N/A / Scaled - HSPU sub = 2 Wall walks, CTB sub = 6 Pull-ups Strength: Box Squat - 5x1 (Progressive)
Accessory: Barbell Split Squats - 3x15 (1 Weight Across) Conditioning: AMRAP 15 - 3 Burpees/3 OH Squats, 6/6, 9/9, etc. (200m run after every 2 rounds) Skill: Pistols - x30 ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - 95/65# / SCALED - 65/45#/PVC Strength: Power Clean - 5x2
Accessory: Strict Press - 4x10 Conditioning: 1 Mile Medball Run, then AMRAP in remaining time of - 5 HSPUs/10 CTB/20 Double-unders Skill: Alt. EMOM 8 - Burpees (odd)/ Ring Dips (even) ST - *20 Mins*, AC - *15 Mins*, CO - *20 Mins*, SK - *N/A* RX'd - N/A / Scaled - 10 Pull-ups/5 Wall Walks, 10 Pull-ups/20 Bar Dips, 10 Pull-ups/30 Push-ups Strength: Power Clean - 5x2
Accessory: Push-press/Jerk 5x2 Conditioning: For Time - 600m Run, 21/9, 15/15, 9/21 of HSPUs/CTB, 600m Run Skill: Alt. EMOM 8 - Burpees (odd)/ TTB (Even) ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - N/A / Scaled - HSPU sub = 7/5/3 Wall walks, CTB sub = 6/9/12 Pull-ups Strength: Box Squat - 5x3 (Progressive)
Accessory: Barbell Split Squats - 3x12 (1 Weight Across) Conditioning: For Time - 300m Run/100 Double-unders/300m Run/75 Wallballs/300m Run/50 Double-unders/300m Run/25 Overhead Squats Skill: 2 Min. Max Calorie Row ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - 20/14# - 95/65# / SCALED - (40/40/20/20) 14/8# - 65/45#/PVC Strength: Power Clean - 5x3
Accessory: Strict Press - 3x12 Conditioning: For Time - 10 CTB/10 Wall Walks, 20 CTB/20 HSPUs, 30 CTB/30 Ring Dips Skill: Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* RX'd - N/A / Scaled - 10 Pull-ups/5 Wall Walks, 10 Pull-ups/20 Bar Dips, 10 Pull-ups/30 Push-ups |
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