3 Sets:

• V-Up x 8-12
• Waiter Hold/Plank Hold x 20-40 Seconds
• Double-Unders x 15-30

Strength:

4 Sets: (Every 2 Minutes)

• Shoulder Press x 2 (Add 5/10# from last week)

Skill:

• 300-400m Run
• 15-20 Burpee Pull Up
• 300-400m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

• 10 Minutes Mobility

3 Sets:

• V-Ups x 8-12
• Wall Facing Handstand Hold x 30-45 seconds
• Double Unders x 40-50

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 3 Reps @ 75%
• Set 2 = 3 Reps @ 85%
• Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

• 600m Run
• 12/7 Muscle-Ups
• 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

• 10 Minutes Mobility

3 Sets:

• Strict Toes to Bar x 6-8 @ 3110 (these should be slow and controlled)
• Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 30-45 seconds)
• Unbroken Double-Unders x 40-50

Strength:

A) 8 Sets: (Every 90 Seconds)

• Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 1 set:

• Strict Overhead Press x 10 @ 65-70% of 1-RM

• 600m Run
• 15/10 Muscle-Ups
• 600m Run

*If you’re unable to complete each set with in 7-8 minutes, reduce either the run or muscle ups.

• 10 Minutes Mobility