Gymnastics Push

5 x 60% max hspu + 25ft HS walk

If your max hspu is 10 reps do 6 hspu immediately followed by the HS walk. Rest 2-3mins between sets
CFO Class:

Back squat Tempo

E2MOM x 5

5 @ 3:2:X:1

Keep the percentage below 60%

During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall and even weight distribution through the three points of contact on the way down and driving hard & fast through on the way up.
CFO Class: MetCon

For time

25 Cal Bike
20 Sandbag Clean
20/20 Step-ups 24/20″
25 Cal Bike

Injecting some speed into our deload week! This is going to be a fast paced lower body burn. The first 25 cals should be done at a pace that allows us to do damage on the sandbag. The sandbag is choose our own loading, we have 20 to do, so we should be picking a weight that allows us to get into a good, quick, rhythm. Athletes can look to get the hands under the bag, stand up with it until it reaches the thigh and drive on it hard with the hips to heave it over our shoulders. The timing of the hip extention will be key in this movement to stay consistent. The step ups being unweighted will be underestimated, with a rep scheme of 20/20 we will perform all 20 reps on one leg, then all 20 reps on the other. This will burn hard, but athletes can look to transfer their weight with each step, staying overtop of their knee, not behind. The final bike is go for broke. Have fun on this mashup!
Core

3 sets
20 Alternating Single side V-ups
20 Hip extension on GHD