24
10 '18
Skills/Strength
10min EMOM alt min
2 pull overs
2 weighted pistols
METCON
15min AMRAP
6 barbell turkish get ups 45/35 (3 per side)
12 toes to bar
24 box jumps 24/20
Maintenance/Mobility
10min
Lite/Beginners
10min EMOM alt min
2 pull ups (pull as high as you can)
2 pistols (work on range of motion)
15min AMRAP
6 dumbbell turkish get ups
12 knee raises
24 box jumps or step ups 24/20
Weightlifting (deload)
Clean and jerk
5×1
Clean pulls
5×2
Back squat
5×3
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
Barbell overhead squats 3×3 (10sec pause at bottom)
Core
For time:
50 V-ups
