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