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