October 2018

GYMNASTICS Handstand roll out Rope climb 10 minutes WOD 10 Back squat (60/42.5) 100m Sprint Rest 30 seconds 10 rounds (20 minute cap)

WOD 20 push press (60/42.5) Max-rep weighted pull up (22.5, 17.5, 12.5, 10.5/12.5, 10, 7.5, 2.5) 3 minutes, rest 2 minutes between rounds, 5 rounds Each round, decrease weight on the pull up. Like last weeks workout with the HSPU variations, you can scale down to movements that suit you. Initial rounds could be with

15 minutes to find heaviest 5rep squat snatch WOD ‘Partner Relay’ 5 Squat snatch 10 Burpee Run 200 5 rounds each

WOD Deadlift 5 x 5 rep Optional Finisher 15 Wall ball 10 Pull up 5 rounds (10 minute cap)

Turkish get up 3, 2, 1, 1 rep WOD 25 Calorie row 25 Burpee 4 rounds (18 minute cap) Scale the cal/burpee volume to finish the first round under 4 minutes.

3 Cleans every minute Practice HSPU progressions in remaining time 8 minutes WOD 5 ring handstand push up 5 squat clean (84/56) 10 strict handstand push up 10 squat clean (70/47.5) 20 handstand push up 20 squat cleans (60/42.5) 40 ring dip 40 squat clean (42.5/30) 20 minute cap Scale the handstands to take you

WOD Split jerk 7 x 1 rep We will be doing these from the squat racks, building weight up each set with a 3 minute rest. Optional Finisher 50 Manmaker (15/10) 10 minute cap