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

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