29
10 '19
Skills
10min EMOM alt min
3 ring or bar muscle ups
3 squat snatch
*Snatch at 60% of 1RM
METCON
8min AMRAP
100 double unders
50 wall balls 20/14
25 chest to bar pull ups
Health
Single unders
Wall balls 14/10
Ring rows
Pyro weightlifting
Squat cleans
2-2-2-2-2-2-2
Jerk
1-1-1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals row or bike
Weightlifting
Clean grip sot press 3×5
Gymnastics
Rope pulls 3×5
Core
L-sit hold 1min
