20
02 '20
Strength
Shoulder press
5-5-5-5-5
Note: Fixed weight at 65% of 1RM
METCON
For time:
10 paralettes handstand push ups
12 flying push ups 4inches
14 deck squats 53/35
16 A jumps 8inches 53/35
18 Reverse grip chest to bar pull ups
20ft handstand walk
Health
10 inclined push ups 24/20
12 hand release push ups
14 deck squats
16 A jumps 35/20 dumbbells 8inches
18 pull ups
4 around the box
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
30 2:1 wall balls 20/14
Weightlifting
Single dumbbell bent over row 3×10
Gymnastics
20 negative pull ups
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
