07
10 '19
Skills/strength
10min EMOM
30 double unders
5 deadlifts @60% of 1RM
For added challenge, use a Zeus rope
METCON
For time:
21-15-9
Box jumps 30/24
Strict handstand push up
Accessory work
Shoulder of steel
Crossover symmetry x3
Conditioning
Tabata air bike
Weightlifting
Snatch balance 3×5
Gymnastics
30 false grip ring rows
Core
3 sets
15 GHD sit ups
15 hip extensions
