Strength
Shoulder press
3-3-3-3-3
*Build to max
METCON
10 rounds for time:
2 bar muscle ups
15ft handstand walk
8 alternating pistols
Timecap: 10min
Lite/Beginners
10 rounds for time:
2 ring row
15ft bear crawl
8 squats
Timecap: 10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk
Clean pulls @80% of 1RM
3-3-3-3
Back squats
3-3-3-3
*3sec pause at bottom
Gymnastics
Accumulate 2min of:
False grip hang
Core:
30 hanging leg raises