Week 21: 22 - 26 May

Monday, 22 May Strength: deadlift
5-5-5+

Accessory strength
a) Deadlift 5 x 10 @ 50%
b) Pistols 5 x 12 (add weight if possible)

WOD: AMRAP 12 min
3x Bar Muscle Ups
20x Wallballs @20/14
50x Double Unders

Tuesday, 23 May

WOD 1: For Time - alternating

3-6-9-12-15 Push Press @ 75% Bodyweight 

5-4-3-2-1 Rope Climbs 

WOD 2: AMRAP 15 minutes of: 

10x Burpee Pullups 

20x KB Snatch @ 53/35 

30x Double Under


Wednesday, 24 May

Strength: Back Squat
3-3-3+

Accessory Strength (alternating)
a) Front Squat 5 x 10 @ 50% of working weight
b) Toes-to-Bar 5 x 8-12

WOD: AMRAP 14 minutes
7x Squat Cleans @135/95
14x Burpees-Over Bar


Thursday, 25 May

Strength Push Press
3-3-3+

Accessory Strength
a) Press 5 x 10 @ 54%
b) Chin-Up 5 x 6+

WOD: “Mini Cindy” AMRAP 10 minutes
5x Pullups
10x Pushups
15x Squats


Friday, 26 May

Skill: 10 min EMOM
odd: 8-12x box jumps
even: 8-12x T2B

WOD: AMRAP 15 min
55x Double Under
15x C2B Pullup
5x Hang Power Clean @ 155/105