Week 39: 26 - 30 September

Monday, 26 September

CF Total!!!

Warm up and work toward that 1RM for
Press
Deadlift
Squat


Tuesday, 27 September

Skill: Hollow holds, kipping progression

WOD: alternating gymnastics push/pull

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring Dips: 1-2-3-4-5-6-7-8-9-10

Additional skill: GHD curcuit 
3 Rounds NFT
10x back extension 10x GHD situp 10x hamstring curls


Wednesday, 28 September

Strength: Clean
5-5-5-5-5

WOD: AMRAP 10 min
10x Alt KB G2OH
20m Single Arm Farmer's Carry
10x Burpee
20m Single Arm Farmer's Carry


Thursday, 29 September

Skill: Box Jump
EMOM 10 min
odd: height
even: lateral

WOD: for time
25x T2B
5x KB Swing
200m run
20x T2B
10x KB Swing
200m run
15x T2B
15x KB Swing
200m run
10x T2B
20x KB Swing
200m run
5x T2B
25x KB Swing


Friday, 30 September

Strength: Sumo Deadlift

WOD: 'FrAnnie'
30-20-10
Thruster
Double Under
Pullups
Situps