Skill

In 10 minutes accumulate as many Turkish Get-Ups as possible with perfect technique

WOD

Partition the following reps as needed to stay consistent

Strength
Every :90 x 8 sets

Odd - 6 Close Grip Bench Press (building from last week)
Even - Rope Climb Progression x 1-3 reps
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb

Oly
Every 2:00 x 8 sets

Snatch Pull + High Hang Snatch High Pull + 2 Low Hang Power Snatch

WOD
8 minute AMRAP

800 m run buy in
-AMRAP in remaining time-
10 Russian KBS 70/53

Strength

Paused Back Squat (1 second pause at the bottom)
3 reps x 5 sets, rest as needed
*during rest accumulate 6-10 reps of a HSPU variation
Deficit->Strict->kipping->negatives->box pike HSPU variation

Skill

10 min farmers carry technique
10 min strict press technique

WOD

20 minute AMRAP
1 25 yard heavy farmers carry
1 slam ball slam
1 slam ball over shoulder

Skill

Every 2:00 x 8 sets

2 Clean Pulls
2 Below the Knee Hang Power Cleans
2 Paused Split Jerks

WOD

For time:

21-18-15-12-9-6-3

Skill

Trunk Work

Every Minute On the Minute x 12

Odd: 30-45 second plank or weighted plank (plate on the back)
Even: 20-30m Farmer Carry

WOD

Strength

4 sets (from the rack)

Barbell Front Rack Reverse Lunge x 7-9/leg alternating
-rest :30
Strict Pull-up x 3-5 reps
-rest to recover strength

WOD

Skill
5-10 minute rope climb technique overview with coach

Strength

Every :90 x 8 sets

Odd - 8 Close Grip Bench Press
Even - Rope Climb Progression*

Strength

Back Squat - Test Day

Build to a  1 rep max - intermediate/advanced
Build to a 3 or 5 rep max - beginner/intermediate

WOD

"Karen"