2 Sets of... 20 Cal. Row/Bike 20 Banded Pull-Aparts 10 Stability Push Ups on Bands 10 Single Leg RDL /Side + 4 Sets @Light Weight Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance

Hang Snatch

3, 3, 3, 2, 1, 1, 1 @ 55, 65, 75, 80, 85, 88, MAX %

Front Squat

9 x 1 @ _ , _ , _ , _ , _ , MAX, 198.41, 187.39, 176.37 kg

8 Rounds For Time 10 GHD Sit-ups > 12 V-Ups 10 Pistols > Banded Pistols 2 Rope Climbs > 4 Seated Rope Pull-ups Timecap 20min למי שאין פיסטולים תחליפו ב Banded Pistol Squat שמרו על מנחים טובים כל מי שעשה טיפס חבל ביום שישי אל תדאגו שאנחנו חוזרים עליו, זה פרוגרשן למה שעשינו שבוע שעבר, תתרכזו בעבודת רגליים טכנית ויעילה, פחות במשיכה עם הידיים

2 Sets: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang Knee Tuck Rest 30 seconds into 2 Sets: 12 Alternating Bowler’s Squats 5 Muscle Clean 5 Strict Press 3 Power Clean 3 Push Press 3 Tall Clean 3 BTN Push Jerk

Clean

10 x 1 @ 60, 70, 75, 80, 85, 90, 93, 95, 95, MAX %

Push Jerk

3, 3, 3, 2, 1 @ 55, 65, 75, 85, MAX %

2-3 Sets (אתם בוחרים כמה סטים לעשות) Row 300/250 Meters 10 Ring Muscle-Ups > Banded Ring Muscle-up Transition Rest 60 seconds 20/15 Calories Assault Bike 15/10 Strict Handstand Push-Ups > Kipping HSPU Rest 2 minutes

2:00 Run/Bike/Row + 5min Mobility of your choice + 2 Rounds: 10 Scap Pull-ups 8 Box Step Overs (No Weight) 6 Burpees + 3 Rounds 2 Strict Pull-ups 4 Double DB Box Step Overs 22/15kg 2 Devil Press 22/15kg

"Compass Games Event 6" 4 Rounds: 1min Rest Between 2.5min Window 10/7 Bar MU 12 Double DB Box Step Overs 22/15kg Max Devil Press in Remaining Time 22/15kg Work until 30 are completed or Max Reps in the time cap

Strict Ring to Chest Pull-ups > Strict Ring Pull-ups 3 sets of Max reps Rest 3 minutes between sets *max unbroken sets or Wall Facing Strict HSPU > 5sec Negative HSPU 3 sets of Max reps Rest 3 minutes between sets *max unbroken sets בוחרים אחד, את הזה שאתם פחות חזרות בו

Overhead Squat (3sec Pause at the bottom of each rep) Build to 5RM or Snatch Pull Build to 5RM אותו ההגיון, בוחרים רק אחד

Bench Press

5, MAX @ MAX, _ kg

Compass Games Event 1 4 RFT: 1k/800m Row 13 Burpees over the Rower into 10min Bike @Light conversational pace

Banded Scarecrow (Upper Anterior Chain Opener) Rocking Box Bridges (Thoracic Mobility) Straddle and Pike Stretch (Adductor and Hamstring Mobility) Band-Assisted Lat and Hip Flexor Stretch Single Arm Hang from Bar (Lat and Pec Stretch) Calf and Hamstring Combo Stretch Banded-Assisted Cross-Pull Scap Retraction תבחרו 2-3 מתיחות או תרגילי מוביליטי ותשקיעו בהן 2-3 דקות, בלי להגזים, נסו לשקוע בתוך על מתיחה, עדיף לבחור דברים בהם אתם מרגישים שחסר לכם. מצורפים סרטונים להמלצות

400m Run 3 Rounds of Cindy into 2 Rounds 5 Single Arm Overhead Squats R 10 DB Bent Over Rows R 15 Single Arm DB Swings R 5 Single Arm Overhead Squats R 10 DB Bent Over Rows R 15 Single Arm DB Swings R 20 Plank Reached

High Hang Snatch

4 x 1

High Hang Clean

4 x 1

Back Squat

1 x 5 @ MAX kg

Three sets of: Sandbag Squats x 20 reps (Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.) Immediately followed by. . . Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over) Rest 90 seconds

Four sets of: Dumbbell Biceps Curls (Pronated to Supinated) x 8 reps Rest as needed Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side Rest as needed

5 Rounds: 1:00 to Complete 50 Double Unders 1 Clean + 1 Front Squat + 1 Jerk (Power variation is acceptable) 2:00 Rest *the bar must be of the ground before 60sec mark *Building up to heavy for today

5 Rounds (5 Rounds on each station): Athlete 1: 200m Run 20 Box Jump Overs 24/20" Athlete 2: Max Wall Balls 20/14lb *Athlete that does more wallballs wins *זה מבנה מגניב בטירוף, אנחנו נעבוד בזוג, זה שרץ שולט בכמה זמן יהיה ליריב שלו לעשות וולבול וככה הלאה *Credit for this workout goes to Jump Ship Training