30
07 '19
Strength
E2M10M
5 clean and jerk @55% of 1RM
*Touch and go, no drops or regrip at the ground
METCON
5 rounds for time:
10 deadlifts 185/125
10 burpee box jumps overs 24/20
*Every round, you must move your box forward
Firebreathers
225/115
Lite
155/105
BURN
For time:
Row 5000m
Every 3min, perform 15 wall balls 20/14
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Tall split jerk 3×5
Gymnastics
Front planche hold 1min AFAP
Core
10 around the world
