Skills

10min EMOM *alternating minutes
1min 25ft handstand walk
1min 5-10 strict pull ups

METCON

8min AMRAP

1 handstand push ups
1 deadlift 275/185
2 handstand push ups
2 deadlifts
3 handstand push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time

Lite/Beginners

Skills

10min EMOM *alternating minutes
1min pike around the box
1min 5 strict pull ups (Banded if needed)

METCON

8min AMRAP

1 push ups
1 deadlift
2 push ups
2 deadlifts
3 push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time. Bar at 155/105 or adjust as needed

Weightlifting W7D2

Snatch
5×1

Snatch pulls at 110% of today’s max
3×3
*Touch and go*

Front squats
5×2

Accessory work

Dumbbell lat raises 3×10
Dumbbell press alternating 3×10

30 PVC pipe split jerk push press

Core

Tabata V-ups

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