Day: February 7, 2020

“If you truly want something, you will find a way”

Skills/strength

10min EMOM alt min

3 overhead squats @65% of 1RM
1 rope climb

Note: Make the rope climb as challenging as you can. Legless, L-sit, no jump, start from the ground or scale as needed

METCON

5 rounds for time:

20/17cals row
25ft broad jumps
8 strict handstand push ups

Timecap: 13min

Firebreathers
Deficit strict handstand push ups 4/2

Health
hand release push ups

Accessory work
Shoulders of steel
Overhead dumbbells waiter carry 200ft

Conditioning
50cals bike
25 burpees

Weightlifting
Hip snatch 3×5

Gymnastics
Front planche hold 1min

Core
Weighted hip extension 3×10

Maintenance/Mobility
ROMWOD