Korwod: 10 min Emom 15 GHDSU 15 wallballs (this is a lot more core than you think cause of course the sit ups but also to maintian a upright chest while squatting for wall balls while use your core) Wod: 15 Min AMRAP 3-6-9-12-15-18...
Strength: work to heavy 1 rep clean and and jerk Wod: 10 min EMOM 30 DU 3 RMU (this is possinle i did it haha, but it be something that will get the shoulders tired but also the effort and time of work should stay consistent it shouldnt be like first 5 rounds like 30 secounds the last few rounds barely under the minute)...
Strength: Back squat at 92%-95% 6x2 6 sets of 2 reps you will do 2 reps rest like 2 or 3 minutes then do it again 5 more time Wod: 5 RFT 200 run 12 C2B (this is again another wod to work on your confidence on gymnastic while you are still breathing heavy try and push the run and see if you can still maintain your normal sets omn the pull up bar)...
Strength: DL 10 percent more about 87%-90% Wod: for time 6-4-2 Rope climbs 21-15-9 Thrusters 95/65 (this one should be faster try and pick a thruster weight to go unbroken or 2 maybe 3 quick sets. and the rope climbs you start fresh with the 6 so try even as you get tired dont wander to far from the rope)...
work on mobility (we will be doing some strecthing but mainly look at what are weakess part of each person mobility is and how to improve) Wod: 3 RFT 500 meter row 15-12-9 clean and jerks 135/95 (similar to last week with the snatches and row but here steady row that you can go right to the bar and do some sets or fast steady singles the weight should be where you know you wont fail but will you keep picking it up)...
Strength: DL 6x4 10 percent more than last week Wod: For time 80 Wallballs 60 T2B 40 GHDSU 20 MU (there is a lot of volume here, but knowing that attack it as such pace the wb so you can maitain the best sets you can on T2B 60 is a lot so break up early here the heart rate wont be up after a while on the t2b but grip will be tired then after your sit ups core will be so tired for the mu so use as much upper body pull as you can cause core and hips might be really tired)...
20-30 minutes working on an effeicent Kip and or butterfly and how it relates to the pull up or t2b or MU Wod: "Helen"...
Strength: 10 min EMOM 2 cleans (this is that weight that is about 75% that gives you some feedback if you dont respect it but not to heavy to miss any or maybe 1 lift but not to where you can easily touch and go) Wod: for time 25-20-15-10-5 cal Row 15-12-9-6-3 Snatch 115/75 (again another wod where you must be stronger with the bar but also under fatigue remember good for so you can do fast solid easy singles or pick your sets on the bar bell)...
Strength: back squat 6x4 (10 percent heavier than last week) Wod: 5 RFT 50 DU 5 Squat cleans 185/125 10 Burpees over bar (this wod will bring your weakness to the surface as in can you lift heavy but now can you lift heavy in between fatigue with the burpees and du so know you as an athelte and know which movement you can coast throu to allow time for the other movements)...