03
09 '19
Skills/strength
10min EMOM alt min
50 single unders or
30 double unders or
15 triple unders
5 clean grip deadlifts @50% of 1RM
METCON
5 rounds for time:
5 ring muscle ups
5 box jumps 40/32
Lite
5 strict pull ups
5 box jumps 30/24
Timecap: 10min
BURN
10 rounds
2min AMRAP
20/17cals row
Max push ups
1min rest
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Conditioning
50 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
Rope pull ups 3xmax
Core
L-sit hold 1min
