Strength 6 rounds of 2 dumbbell turkish get ups each arm 5 stationary backwards lunges each leg 3.5’ timecap each round Metcon 6 rounds for time of 3 rope climbs 6 squat cleans (50kg/35kg) timecap 9’ scale rope climbs with rope climb attempts
Strength 6 rounds of 3 overhead squats from rack 3 front levers https://www.youtube.com/watch?v=QzhAMcPZMjQ 3 strict chest to bar pull ups 3’ timecap each round scale strict chest to bar pull ups with strict pull ups or kipping pull ups or self assisted ring pull…
Strength 6 rounds of 3 back squats 3 weighted p-bar dips 1 set of butterfly pull ups for max reps timecap 3’ each round scale butterfly pull ups with kipping pull ups or chin ups or 8 jumping ring pull ups Metcon 400 meter…
Strength 6 rounds of 5 squat snatches 30’’ ring dip hold 3 l-sit chin ups https://www.youtube.com/watch?v=hHdD5Ksdnmk 3’ timecap for each round scale 30’’ ring dip hold with 30’’ p-bar dip hold scale l-sit chin ups with regular chin ups or negative chin ups or…
Strength 6 rounds of 5 dumbbell shoulder presses 5 deadlifts 3 pistols each side timecap for each round is 3’ scale pistols with lateral box step ups Metcon 2 rounds of 7 kettlebell single arm russian swings each side (16kg/12kg) 200 meter run 7…
Strength 6 rounds of 8 dumbbell goblet squats 3 bench presses 3 high chest to bar pull ups timecap 21’ scale chest to bar pull ups with pull ups or supported ring pull ups Gymnastics kipping hand stand push up practice timecap 5’ Metcon…
Strength 6 rounds of 5 unbroken hang squat snatches 15’’ pedaling https://youtu.be/k6Fv4Kte46s?t=137 timecap 12’ rest at least 45’’ before every snatch set Gymnastics butterfly or kipping pull up practice timecap 5’ Metcon AMRAP5’ 5 push ups 5 butterfly pull ups 5 ball slams (15kg/10kg)…
Strength 6 rounds of 5 dumbbell split jerks 8 barbell bent over rows 4 l-sits on rings timecap 21’ Metcon AMRAP5’ front squat start with 1 rep and 20kg, increase reps by 1 and weight by 10kg/5kg after every set split sets up if…
