23
12 '18
FL1
For time:
21-15-9
cals row
Alternating dumbbell snatch 50/35
FL2
For time:
12-9-6
Strict handstand push ups
D-ball cleans 100/70
23
12 '18
METCON
5 rounds for reps:
1min sled push 25ft 280/190
1min farmers carry 25ft 310/210
1min rope climbs
1min rest
Accessory work
Shoulder of steel
Crossover symmetry 3 sets of 3 movements
Weightlifting
30 pvc squat snatch
Gymnastics
30 low rings muscle up transtitions
Core
30 GHD situps
30 back extensions
23
12 '18
Teams of 2
For time:
100 hang squats cleans 155/105
*EMOM 5 synchronized hand release push ups
Workout starts with push ups
Note: share the reps as needed but the push ups must be done synchronized by both members every minutes
