Week 48: 28 Nov - 2 Dec

Monday, 28 November

Strength: 5 rounds, on the 90 sec
6x (each leg) split squat
12x box jump 24/20"

WOD: alternating Tabata (8 min)

Air Squat
Burpee


Tuesday, 29 November

Skill: Handstand stuff; 4 rounds: 30 sec on/off
min 1: handstand weight shift/shoulder taps
min 2: slow kipping on bar
min 3: wall-facing handstand hold/handstand walk attempt

WOD: AMRAP 15: 3-6-9-12...
KB Swing
T2B
calorie row
pullups


Wednesday, 30 November

Push press
3-3-3-3-3

WOD: 3RFT
500m row
40x wallball
30x abmat situps
20x thruster (75/55)


Thursday, 1 December

Skill: Muscle-up Transitions (30-40 seconds of work at each station)
min 1: Kipping min 2: floor Transitions min 3: Dips min 4: Ring Rows

WOD: Alternating Gymnastics push/pull Pullups: 10-9-8-7-6-5-4-3-2-1 Ring pushups: 1-2-3-4-5-6-7-8-9-10


Friday, 2 December

Strength: Deadlift 
EMOM 16 min
odd: 8x @60%1RM
even: 10x box jump

Skill: GHD
3 Rounds, NFT
10-15x back extension
10-15x GHD situp
10-15x hamstring curls