Strength

Overhead squat

5-5-5-5-5

*Build to max

METCON

Death by:

Strict pull up

Note: For this format, start with 1 rep in minute 1. Add 1 rep every minute until you can no longer do all the reps in the time frame. Your score is total reps completed total.

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3-3

Gymnastics
Rope knees to elbow 3xmax

Core
Ring support L-sit hold 3xmax

Strength
E2M10M (5 sets)
Thrusters

12-9-6-3-1

*Build to max for each sets

METCON

8min AMRAP

30 double unders
10 kettlebell snatch 53/35

Note: Kettlebell snatch are 5 per side

Lite/beginners

8min AMRAP

30 single unders
10 dumbbell snatch 35/25

Accessory work
Dumbbell lateral raises 3×10

Weightlifting
Hang power cleans
3-3-3-3-3

Gymnastics
Handstand walk 10min practice

Core
5 sets
15 GHD sit ups
15 back extensions

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