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Skill Spend 20-3o minutes working on -L-sits -skin the cat WOD Amrap 14 mins 3 power snatch (115/85) 6 ohwl 9 push ups

Strength Press 5@40% 10 KB rows each arm to tempo(35/45) 5@50% 10 KB rows each arm to tempo 5@60% 10 KB rows each arm to

Take 20 Mins to find a heavy clean EMOM 10 mins 1 Clean +3over the bar Burpees using 75% of above clean

Strength Front Squat 5@40% 5@50% 5@60% WOD Bergeron’s Beep Test EMOM for as long as possible:7 Thrusters, 75/55 7 Pull ups7 BurpeesThis is my test for pure

Spend 20 minutes working on handstand skills and progressions Strength Dead Lift 5@40% 5@50% 5@60% WOD 2-4-6-8-10-8-6-4-2 HSPU Box Jumps 24/20

Strength Back Squat 5@40% 5@50% 5@60%   WOD 3 rounds for time of:Row 15 calories10 burpeesJump over the rower with each burpee

Skill EMOM 12 Min 1 3 TGU’s Left Min 2 30s plank Min 3 3 TGU’s right Min 4 30s Plank etc. Log Kettlebell weight

This is deload week. You deserve it. The prescribed weight for the strength movements are light. Keep them that way. Don’t try to hit a

Strength 5 @75% 3@85% MR@95% Record weight and reps of last round WOD Jack Complete as many rounds as possible in 20 minutes of: 115/85

Strength Front Squat 5@75% 3@85% MR @95% WOD Complete as many rounds as possible in 10 minutes of: bar muscle-ups 5 reps (scale to 5 pull