Skills
10min EMOM alt min
5 low rings muscle ups
5-10 toes to bar
Note: This is a skill session. For the muscle ups, perform something challenging for you. If you don’t have a pull up, perform a strict pulling movement. For the toes to bar, work on efficiency at chaining them together and cycle rate. Again, pick something challenging for you. 5 to 10 reps on the minute, adjust volume accordingly
METCON
12min AMRAP
5 rounds
10 kettlebell snatch right 53/35
25ft overhead walking lunges right 53/35
10 kettlebell snatch left 53/35
25ft overhead walking lunges left 53/35
If 5 rounds are completed, perform max distance handstand walk. 5ft increments. 5ft = 1 rep
Lite
Kettlebell 35/26
Max bear crawl
Pyro weightlifting
Power snatch
5-5-3-3-3-1-1-1-1
*Build up
Snatch pulls @110% of 1RM
2-2-2-2
Tempo front squats
1-1-1-1-1-1-1
*3sec down, 3sec stop, 3sec up. Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 1min
Core
Plank hold 2min
