Skills
E2M10M alt min
1 pegboard/Rope climb
25ft handstand walk
METCON
“GHOST RIDER”
3 rounds for time:
5 deadlifts 315/225
7 dumbbells thrusters 50/35
9 dumbbells step overs 50/35 24/20
12 handstand push ups
15 cals bike
18 wall balls 20/14 11/10
36 double unders
Health
3 rounds for time:
5 deadlifts 225/155
7 dumbbells thrusters 35/20
9 dumbbells step overs 35/20 20
12 hand release push ups
15 cals bike
18 wall balls 14/10
36 single unders
Pyro weightlifting
5 sets
3 power snatch + 1 overhead squats
Note: Drops allowed. Overhead squat on your last rep only
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
60/65/70/75/80% or 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5 rounds
10 cals row 1:1 work rest ratio
Weightlifting
Hip cleans 5×5
Gymnastics
Front planche hold 1min
Core
50 back extensions
