Strength
Overhead squat
5-5-5-5-5
*Build to max
METCON
Death by:
Strict pull up
Note: For this format, start with 1 rep in minute 1. Add 1 rep every minute until you can no longer do all the reps in the time frame. Your score is total reps completed total.
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Snatch pulls @110% of 1RM
3-3-3-3-3
Gymnastics
Rope knees to elbow 3xmax
Core
Ring support L-sit hold 3xmax
Strength
E2M10M (5 sets)
Thrusters
12-9-6-3-1
*Build to max for each sets
METCON
8min AMRAP
30 double unders
10 kettlebell snatch 53/35
Note: Kettlebell snatch are 5 per side
Lite/beginners
8min AMRAP
30 single unders
10 dumbbell snatch 35/25
Accessory work
Dumbbell lateral raises 3×10
Weightlifting
Hang power cleans
3-3-3-3-3
Gymnastics
Handstand walk 10min practice
Core
5 sets
15 GHD sit ups
15 back extensions
