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