Strength
Back squats
4-4-4-4-4
*Aim for 5-10lbs more than last week 5RM
METCON
For time:
1 rope climb
21 sumo deadlift high pulls 95/65
21 thrusters 95/65
2 rope climb
15 sumo deadlift high pulls 95/65
15 thrusters 95/65
3 rope climbs
9 sumo deadlift high pulls 95/65
9 thrusters 95/65
Accessory work
Shoulders of steel
Arnorld press 3×10
Weightlifting
Barbell cycling
Every 1:50 for 5 sets
6 unbroken clean and jerk 135/95
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Jerk
5-5-5-5-5
Gymnastics
30 pistols
Skills
150 double unders
Core
GHD barbell bench press 3×15
Firebreathers
White
1min bar facing burpees
1min snatch
1min pull ups
1min clean and jerk
1min pull ups
1min double unders
1min hand release push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 50% bodyweight
Silver
1min bar facing burpees
1min snatch
1min chest to bar pull ups
1min clean and jerk
1min chest to bar pull ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 65% bodyweight
Gold
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 80% bodyweight
Legendary
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min strict handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at bodyweight
**This is a benchmark workout so try to stick with one of the preset version. Obviously, like any other workouts, scale as needed**
