Skills
Bar/ring muscle ups 10min
METCON
For time:
12-9-6-3-1
Thrusters
Strict pull ups
Thruster ladder
Lite/beginners
75/55 across
Rx
75/55, 95/65, 115/85, 135/95, 155/105
Rx+
115/85, 135/95, 155/105, 175/115, 195/135
Note: If you drop the bar in the thrusters, perform 10 burpees over the bar. If you come off the bar in the pull ups, perform 10 burpees to the pull up bar. Pro tip: Don’t break
Timecap: 10min
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Dumbbell alternating shoulder press 3×10
Weightlifting
Snatch high pulls 5×3
Gymnastics
Accumulate 2min of handstand hold
Core
Weighted back extensions 3×12
Strength
3 sets
Power snatch waves
3-2-1
Note: Wave loading is a systematic loading scheme done within a single workout that entails numerous waves of increased loading intensities to facilitate greater neuromuscular excitation
Example of wave loading but not limited to: Round 1, 50/55/60%. Round 2, 55/60/65%. Round 3, 60/65/70% of 1RM. If any point to start to fail or miss your reps, go down in weight and adjust accordingly.
METCON
2min AMRAP
Devil’s press 50/35
1min rest
2min AMRAP
Dumbbell box step overs 50/35 24/20
1min rest
2min AMRAP
Cals row
Accessory work
Shoulders of steel
Dumbbell reverse fly 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Tabata ring support hold
Core
GHD sit ups 3×15
