Strength

Back squats
5-5-5-5-5

*3sec pause at the bottom

METCON

For time:

50 wall balls 20/14
40 burpees
30 box jumps 30/24
20 handstand push ups
10 strict weighted pull ups 20/14

Accessory work
Shoulders of steel
Dumbbell bicep curl to press 3×10

Weightlifting
Power cleans + push jerk
3-3-3-3

Clean pulls @110% of 1RM
2-2-2-2

Front squats
3-3-3-3

Gymnastics
10 strict knees to elbows
10 strict toes to bar
10 strict pull ups

Core
50 GHD sit ups
50 back extensions

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