Week 7: 13 - 17 February

Monday, 13 February

Skill: Muscle Up Prorgression, 3 rounds 40 sec on/20 off
assisted MU drill
ring rows
bar dips
MU attempts

WOD: For time*
pullups 10-9-8-7-6-5-4-3-2-1 
ring dips 1-2-3-4-5-6-7-8-9-10

*EMOM: 10x air squat

Tuesday, 14 February

Strength: Overhead Squat

5-5-5-5-5

WOD: 3RFT

15x Power Snatch @ 75/55

75x Double Under

15x Power Snatch

25 Cal Row

Wednesday, 15 February

WOD: 2 x 12 min rotating TABATA

rope climb/pullups

Deadlift @ 225/155

Thruster @ 95/65

3 min rest

T2B

Cal Row

Wallball

Thursday, 16 February

Skill: alternating EMOM, 10 min

odd: 12x box jumps

even: 5x strict HSPU

WOD: 12 min AMRAP

5x burpee

20m sprint, down&back; +1 every round

50x Double Under