“People do not decide their futures, they decide their habits and their habits decide their futures”
Strength
Back squats
5-5-5-5-5
METCON
For time:
40 wall balls 20/14
40 alternating dumbbell snatch 50/35
40 abmat situps
40 ring push ups
40 abmat situps
40 alternating dumbbell snatch 50/35
40 wall balls 20/14
Health
Wall balls 14/10
Dumbbell snatch 35/20
Abmat situps
Push ups
Time cap: 16min
Pyro weightlifting
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Note: Drop allowed but keep the doubles and triples close to each other. Each set is build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
300 double unders AFSAP
Weightlifting
Hip snatch
3-3-3-3 (light and snappy)
Gymnastics
20 low rings muscle up transitions
Core
Plank hold 1min
Side plank hold right 1min
Side plank hold left 1min
“RHINOCEROS”
3 rounds
1min of each movement
Sled push 25ft 235/170
Strict handstand push ups
Devil’s press 50/35
Strict pull ups
Front rack lunges 25ft 53/35 x2 kettlebells
1min rest
Score is total reps for all 3 rounds combined
Health
Push ups
Sled push (just the sled)
Devil’s press 35/20
Ring rows
Front rack carry 35/16 x2 kettlebells
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 cals bike
Weightlifting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
50 GHD situps
