Strength
Squat cycle W7D2
6 sets
3 front squats
6 back squats
*Bar at 80% of 1RM front squat
METCON
8min AMRAP
45/30 cals bike
45 GHD Sit ups
45 push ups
Accessory work
Shouders of steel
Crossover symmetry 3 movements
Weightlifting
Pause catch split jerks 3×5
Gymnastics
30 slow false grip ring rows
Core
Accumulate 1min of L-sit hold
Strength/skills
15min EMOM alt min
20ft farmers carry (bazooka bars)
20ft sled push
20ft handstand walk
Note: For each movements, pick a load or variation challenging for you. Perform only one movement per minute and alternate for 15min. You get 5 sets per movement
METCON
For time:
21-15-9
Sumo deadlift high pulls 95/65
Thrusters 95/65
1-2-3
Rope climbs
Note: For this workout, perform 21 sumo deadlift high pulls, 21 thrusters, 1 rope climb, 15, 15 and 2 rope climbs. 9, 9 and 3 rope climbs
Accessory work
Skills
5min of skipping practice. Singles, doubles, triples, quads
Weightlifting
Barbell hip snatch 5×5
Gymnastics
Bottom dip ring swings 3×8
Mobility/Maintenance
Couch stretch 2min per side
