** Week 5 of our 9 week cycle, back to some fancy lifts and WODs **

Warm up

4 rounds of 15 sec handstand hold, 15 sec rest (or plank hold)

Then:

2 rounds of:

10 kipping swings

12 cal row

15 lunge steps with twist

Aerobic Capacity

6 rounds of 2 min AMReps for Max wall balls:

18/16 cal row

max wall balls in the remaining time of the intervals, 20/14 lbs

— rest 1 min between rounds

Core and pulling strength

12 min alternating EMOM:

10 barbell ab roll outs

5 weighted Pull-ups

20s per side paloff press hold in a power squat position

EVF360

Part A

15 min alternating EMOM (3 rounds):

8/arm single arm ring rows

10 box jumps over 24/20 in

12 double dumbbells power cleans 50/35 lbs

14 alternating dumbbell snatches 50/35 lbs

16 abmat situps

Part B

6 rounds of 2 min AMReps for Max wall balls:

18/16 cal row

max wall balls in the remaining time of the intervals, 20/14 lbs

— rest 1 min between rounds

Level 1: as prescribed

Level 2: 15/12 cal, 16/12 lbs wall balls

Level 3: 13/10 cal, 14/10 lbs wall balls