07
02 '20
“If you truly want something, you will find a way”
Skills/strength
10min EMOM alt min
3 overhead squats @65% of 1RM
1 rope climb
Note: Make the rope climb as challenging as you can. Legless, L-sit, no jump, start from the ground or scale as needed
METCON
5 rounds for time:
20/17cals row
25ft broad jumps
8 strict handstand push ups
Timecap: 13min
Firebreathers
Deficit strict handstand push ups 4/2
Health
hand release push ups
Accessory work
Shoulders of steel
Overhead dumbbells waiter carry 200ft
Conditioning
50cals bike
25 burpees
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
Weighted hip extension 3×10
Maintenance/Mobility
ROMWOD