Skills/conditioning
10min EMOM alt min
10 toes through rings
10 Pistols
METCON
For time:
21-15-9-6-3-1
Kettlebell swings 70/53
Wall balls 20/14 11/10
BURN
40min EMOM alt min
12/10 cals bike
30 double unders or 30 single unders
12/10 cals row
Rest
Accessory work
Shoulders of steel
Double kettlebell waiter carry 100ft
Weightlifting
Hip snatch 5×5
Gymnastics
Ring support swings 3×10
Core
30 V-ups
“DOUBLE TAP”
2 rds
Run 800m
12 deadlifts
9 hang squat cleans
6 shoulder to overhead
3 rope climbs
Rx 155/105
FB 185/125 Pegboard ascent
Lite 95/65
Pyro weightlifting
Power snatch (drops allowed)
2-2-2-2-2
Snatch high pulls @90% of 1RM snatch (no drops)
3-3-3-3
Front squats (5sec pause at bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Lateral plates raises 3×8
Weightlifting
Split jerk press 5×5
Gymnastics
5min free standing handstand hold
Core
Hanging L-sit hold 1min
