Week 20: 16 - 20 May

Monday, 16 May

Skill: Bar/Ring Muscle Up prog.

WOD: AMRAP 20 min

'Cindy' 
5x pull ups
10x pushups
15x squats

or 'Mary'
5x HSPU
10x pistol squats
15x pull ups


Tuesday, 17 May

Skill: Overhead Squat
3-3-3-3-3-3-3

WOD: AMRAP 10 min
4x HSPU
30m sprint
8x DL @ 250/175
30m sprint


Wednesday, 18 May

EMOM: box jumps (12 min)
Even: 5x height
Odd: 10x lateral 

WOD: 8 RFT
10x KBS
5x T2B 
10x SDHP
5x Situp


Thursday, 19 May

Skill 1: Clean EOMOM 10 min (full clean each rep)
1x high hang + 1x hang + 1x from ground

2-3 min rest

Skill 2: Press EOMOM 10 min
1x strict press + 1x  push press + 1x push jerk