Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Strength
Weightlifting W6D1
Increase intensity and loads
Clean and jerk
5×3+1
Clean pulls @110% of 1RM
4×3
*Drops allowed
Back squats
5×5
*all working sets above 50% of 1RM
METCON
7min AMRAP
7 burpees to pull up bar
7 chest to bar pull ups
7 dumbbell thrusters 50/35
Accessory work
30 PVC high hang squat snatch
3 sets
4 rope pull ups (8 total)
*4 with right hand up, 4 with left hand up
Core
60 V-ups
Team series week 2
Workout 6
2 rounds for time:
100 cals row (25 cals each)
50 handstand push ups (total)
Timecap: 20min
Scaled:
2 rounds for time:
100 cals row (25 cals each)
50 hand release push ups (total)
Timecap: 20min
Workout 8
For time:
30 sync toes to bar
40 sync dumbbell snatch 50/35
50 sync dumbbells step up overs 24/20 50/35
40 sync dumbbell snatch 50/35
30 sync toes to bar
Timecap: 15min
Scaled:
For time:
30 sync knee raises
40 sync dumbbell snatch 35/20
50 sync dumbbells step up overs 20/20 35/20
40 sync dumbbell snatch 35/20
30 sync knee raises
Timecap: 15min