Skills/strength
10min to find 1RM barbell turkish get up
METCON
For time:
12-9-6
Bodyweight bench press
Bar muscle ups
Health
Aim for approx 60% bodyweight bench press
Strict pull ups
Timecap: 8min
Pyro weightlifting
5 sets
3 power cleans + 1 jerk
*drops allowed
Clean pulls @110% of 1RM
Front squats
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
2min AMRAP wall balls 30/20
Weightlifiting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
3 rounds
15 GHD sit ups
15 hip extensions
“R.I.P. legs”
Strength
E3M15M (5 sets)
3 front squats
6 back squats
*All sets at 50% of 1RM front squat
Note: Perform
METCON
5min AMRAP
Burpees over the box 24/20
*Perpendicular to the box
BURN
20min AMRAP
14/12 cals row
200ft shuttle runs (8x25ft)
100ft walking lunges (4x25ft)
Note: 5ft = 1 reps. 40 reps for the shuttle runs and 20 reps for the lunges. Each round is 74 reps for mens and 72 for womens.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air bike cals
Weightlifting
Pendlay row 5×5
Gymnastics
30 inverted shoulder taps
Core
10 around the world
