11
03 '19
4 rounds
500m row
1min rest between rounds
11
03 '19
Strength/skills
12min EMOM alternating minute
1-2 peg board ascents
25ft sled push 280/205
METCON
3 rounds for time:
5 one arm dumbbell overhead squat right 50/35
10 chest to bar pull ups
5 one arm dumbbell overhead squat left 50/35
10 knees to elbows
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch balance 5×5 tech focus
Gymnastics
Front planche hold 5xmax
Core
L-sit hold on plates 5xmax
