01
02 '19
Strength
Deadlifts
5-5-3-3-3-1-1-1-1
Note: For this format, aim for max load across all sets
METCON
3 rounds for time:
21/15 cals row
15 hand release push ups
9 strict pull ups
Accessory work
Shoulders of steel
Dumbells shoulder press 3×10
Weightlifting
Power cleans
2-2-2-2-2
Push jerk
2-2-2-2-2
Gymnastics
100ft handstand walk
Core
50 back extensions
