Skills
The front planche
METCON
Rx
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 double unders
Note: Perform 10 triple unders within the 40 double unders
Legendary
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 triple unders
Lite/beginners
20 walking lunges
30 wall balls 20/14
40 single unders
Accessory work
Shoulder of steel
Crossover symmetry 3 movements
Weightlifting
Pause dip split jerks 3×5
Gymnastics
5min practice of handstand
Core
Accumulate 2min of front planche hold
Strength
Squat cycle week 3 day 1
5 sets
4 front squats
8 back squats
Weight at 68%
METCON
3 rounds for time:
12 dumbbell turkish get ups left 50/35
12 dumbbell turkish get ups right 50/35
3 legless rope climbs
Scaled
3 rounds for time:
12 dumbbell turkish get ups left 35/25
12 dumbbell turkish get ups right 35/25
3 rope climbs
Lite/beginners
3 rounds for time:
12 dumbbell turkish get ups left 25/15
12 dumbbell turkish get ups right 25/15
3 rope climbs 1/2
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10
Weightlifting
Muscle snatch 3-3-3
Gymnastics
Bottom dip swing 3×8
Core
Hanging L-sit hold 3xmax
