Berserker challenge
For time:
50 handstand push ups
Note: If you can’t do 5 to 10 strict handstand push ups, make sure to scale and modify accordingly. Doing 50 kipping handstand push ups while not having the base strength could cause injury
METCON
8min AMRAP
8 single dumbbell step ups 24/20 50/35
8 chest to bar pull ups
Health
Dumbbell step ups 24/20 35/20
Ring rows
Note: Adjust the angle of the ring rows to make it challenging for you
Pyro weightlifting
“Forged by Fire” cycle starts today for 6 weeks. 3 days a week
W1D1
Primer
Snatch grip sot press
5-5-5-5-5
Muscle snatch touch and go
5-5-5-5-5
Power snatch touch and go
3-3-3-3-3
10min EMOM
1 squat snatch at 3 rep max touch and go power snatch weight for today
Then
Immediately into
2min AMRAP
Max front squat at the same weight (from the ground)
Note: For this cycle, it’s important that you perform these sessions under your max capacity. More volume and touch and go cycle will tire you out
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 wall balls 20/14 11/10
Gymnastics
30 ring dips
Core
50 hip extensions
Maintenance/mobility
ROMWOD
