Strength
Squat cycle W6D1
6 sets
3 front squats
6 back squats
*Bar at 80% of 1RM front squat
METCON
10min AMRAP
40cals row
30 handstand push ups
20 V-ups
10 kettlebell snatch 70/53 (5 per side)
Note: If you finish the kettlebell snatch, go back to the rower
Accessory work
Sweet skillz
100 double unders for time
Weightlifting
Pendlay row 5×5
Gymnastics
30 ring push ups
Core
Accumulate 1min of:
L-sit hold
Front planche
Skills
10min EMOM alt min
3 low rings muscle ups
4-6 pistols
METCON
5 rounds
4 ring muscle ups
13 shoulder to overhead 135/95
then
5 rounds
4 ring muscle ups
7 shoulder to overhead 185/125
Timecap: 15min
Lite/beginners
5 rounds
4 pull ups
13 shoulder to overhead 95/65
then
5 rounds
4 pull ups
7 shoulder to overhead 135/95
Timecap: 15min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 power snatch
3 snatch balance
Gymnastics
15 strict toes to bar
Core
3 rounds
15 GHD situps
15 back extensions
