09
12 '18
Strength/skills
E2M10M alt min
1 rope climb or peg board ascent
Double kettlebell overhead walking lunges 25ft*
*Build up to the heaviest load for 25ft. Must be unbroken
METCON
For time:
10-1
Overhead squats 95/65
Knees to elbows
Accessory work
Shoulders of steel
Dumbells or kettlebell shoulder press 3×10
Weightlifting
5 sets
5 pvc overhead squats
5 pvc snatch grip sots press
Gymnastics
20 low ring muscle up transitions
Core
Accumulate 1min of front planche hold
