26
03 '19
Strength/skills
10min EMOM alternating min
1-2 peg board ascents
25ft handstand walk
METCON
8min AMRAP
8 pistols
30 double unders
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Clean high pulls 5×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
GHD dumbbell press 3×10
26
03 '19
5 rounds for time:
8 burpees
15 cals bike
8 burpees
15 cals row
26
03 '19
Strength
Clean and jerk waves
3 sets
3-2-1
METCON
For time:
21-15-9
Box jumps 30/24
Shoulder to overhead 115/85
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
Hip clean 3×5
Gymnastics
30 low ring muscle ups
Core
20 strict toes to bar
