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Monday 18th Dec

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Warm up
Shoulders/lats

Strength:
L1: Wide grip Pull ups 4×8-10
L2: Wide grip 1rm pull up then 2xME 50%

Wod: For time
12 CTB Pull ups
12 DB power cleans 20/15
12 DB Push Press
10 CTB Pull ups
10 DB power cleans
10 DB Push Press
8 CTB Pull ups
8 DB power cleans
8 DB Push Press
6 CTB Pull ups
6 DB power cleans
6 DB Push Press

Friday 15th Dec

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Warm up
shoulders mobs
lat activation
Barbell cycling:
10mins to establish
3rm TNG S2OH taken from the floor

Mix modality aerobic sessions
1min – bike 70% effort
30sec – rest
1min – CTB Pull up (done is sets of 3-5reps at a time)
30sec – rest
1min – TNG S2OH (done is sets of 3 @ 65-70%)
30sec – rest
5 Rounds

Wednesday 13th Dec

By: 0

Warm up
lat activation/shoulder mobs

Skill
L1 – skill with coach
L2 – 2 elevator stict t2b (3positions) 2 kipping straight leg t2b x5

Wod: For time 
30 t2b
50 KBswings (russian)
70 sit ups
50 KB swings (russian)
30 t2b
Finisher: 8min EMOM
1st- 35sec Dragon flys
2nd – 35sec banded straight arm pull down

Tuesday 12th Dec

By: 0

Warm up
Shoulder/posterior

Strength:
Close grip Paused bench 3rm
TS: 1×6-10 75%

Wod:
12min EMOM
1st- 1 Power clean + 3 push ups + 5 box jumps
2nd – 1 Power clean + 3 push ups + 5 box jumps
3rd – 1 Power clean + 3 push ups + 5 box jumps
etc
*Power clean weight starts @50% of power clean add 2.5-5kg each round