Strength
Squat cycle week 5 day 2
6 sets
3 front squats
6 back squats
*Bar at 72% of 1RM front squat
METCON
10 rounds for time:
1 strict ring muscle up
30 double unders
Lite/beginners
10 rounds for time:
1 strict pull up
30 single unders
Note: For the muscle up/pull up rep, pick a movement challenging for you. It could be kipping ring muscle up, bar muscle up, strict chest to bar pull up. Again, whatever is challenging for you.
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 Hip clean + 3 split jerks
Gymnastics
5 sets
5-10 ring support swing
Core
30 med ball GHD situps
Skills
10min EMOM alt min
2 rope climbs
25ft handstand walk
Note: Challenge yourself, legless rope climbs or add obstacles for the handstand walk if necessary
METCON
20min AMRAP
14/10 cals row or bike
10 shuttle runs 25ft
4 bear crawls 25ft
Note: Everybody will Rx this, BOOM!!
Accessory work
Shoulders of steel
Lateral dumbbell shoulder raises 3×10
Weightlifting
5 sets
3 snatch balance + 3 sot presses
Gymnastics
15 L-sit pull ups
Core
Accumulate 1min of:
Side plank right
Side plank left
Plank
*In that order
