Skills/mobility
3 rounds for quality:
5 single arm dumbbell overhead squats right
5 single arm dumbbell overhead squats left
5 strict pull ups
*Pick a load challenging for you but maintain perfect mechanic
METCON
On a 15min running clock:
For time:
21-15-9
Thrusters 95/65
Cals row
Burpees over the rower
With the remaining time:
1 rep max clean and jerk
*If you’re not done the first part at 12min, move to the clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
4×50 double unders
Weightlifting
Pendlay row 3×5
Gymnastics
Ring support swings 3×8
Core
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Same sex teams of 2
10min to find:
5 rep max bench press
“SUPER BROS”
15min AMRAP
Bench press 135/95
Power cleans 135/95
2,2,4,4,6,6,8,8,10,10…
Score is 5RM bench + reps combined
Finisher
“CENTURION”
150 barbell bicep curls AFSAP 45/35
Share the reps as needed, you cannot put the bar down
BURN
For time:
400m farmers carry
200m front rack carry
100m overhead carry
Use kettlebells or dumbbells. Go as heavy as you can
*You can rest the weights anywhere put cannot put it down
**If you put it down for whatever reason, leave your weights there and run 400m penalty
