Strength: 
1) Clean + jerk:
Work up to a max for the day.
Then 1+1 @ 95% and
1+1 x 2 sets @ 90%.

2) Front squat:
Work up to a 2 rep max for the day.

Metcon:
5 rounds: 
200m sprint
2 minutes rest

Primer:
3 Rounds
25 DU
25 sec HS Hold @ wall

„Goat Day“
EMOM x 12
1. min: Movement 1
2. min: Movement 2

Metcon:
For time:
Buy In: Row 40 Cal
THEN
5-10-15-20 /arm
Dual KB Gorilla Row 24/16kg (scale as needed)
15/12 Pushups after each round

Rest 5 mins

Buy In: Run 450m
THEN
5-10-15-20
Barbell Z-Press 35/25kg
50m KB/DB Farmers Carry after each round 32/24kg

Strength: 
1) Snatch –
Work up to a max for the day

2) Push press –
Work up to a 2 rep max for the day.

Metcon:
AMRAP 5 min:
5 OH Squats 45/32kg
5 (Burpee + 2 Lunges) 

2 rounds, not timed:
Max rep strict Ring dips
Max rep strict Chin ups

Week 13: Max Week

Strength: 
1) Power Clean + Push Jerk:
Work up to a 1x power clean + 1x push jerk max for the day.
Then 1+1 @ 95% and
1+1 x 2 sets @ 90%.

2) Back squat:
Work up to a 2 rep max for the day.

3) Split jerk:
Work up to a 2 rep max for the day (1 left & 1 right)


Metcon:
AMRAP 4 min
Max reps Double Unders
After every 50 reps do 5 hand release Pushups

Core: 
3 rounds:
10 Superman
60 sec Plank hold

"Wilhelm Tell" –

For time:
3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg, alternating
THEN

10-8-6
Thruster 60/40kg
Chest to Bar Pull Up
THEN

200m Farmers walk with DB 30/20kg and KB 32/24kg (or less weight)
– (Walk w/ db in on hand and kb in the other)
THEN

20-15-10
KB Russian Swing 32/24kg 
Deficit HSPU
THEN

200m Farmers walk with DB 30/20kg and KB 32/24kg (or less weight)
– (Walk w/ db in on hand and kb in the other)
THEN

10-8-6
Deadlift 150/100 Kg
20-16-12
Burpees
THEN

3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg, alternating

Strength:
EMOM x 10 min:
Odd minute: 1 Squat Jerk, work up to a moderate-heavy weight
Even minute: max rep unbroken Muscle ups or Pullups

Metcon:
7 rounds for time:
7 power clean 43/30kg
7 thrusters 43/30kg
7 bar facing burpees

​Metcon mit Grill’n’Chill auf dem Vita Parcours

 - Besammlung um 18 Uhr beim Vita Parcours Lausen

Strength: 
1) Back squat:
Work up to a heavy single in 10 reps or less.
*This is not a 1 RM or max out attempt. It is a heavy single for the day.
Reps should look something like 3-2-1-1-1-1-1.

Metcon:
Complete 8 rounds of:
-5 weighted barbell squat jumps (max 35% 1RM Back Squat!)
-5 box jump (Max height)
*90 seconds rest
*Squat jumps = back squat + jump

Core: 
3 rounds:
-3 Static hold (10 sec) back extensions 
-Rest 60 seconds
-5-7 Standing evil wheels
-Rest 60 seconds

Deload Week

"Endurance-Hopper"
For time:
A) Run 8'000m
B) Row 10'000m 
C) Ski Erg 10'000m

​Scaling: Share with a partner

Hero WOD: “Glen”
For Time:
30 Clean and Jerks 60/40kg
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
TC 36 min