Wednesday
Skill: ring muscle-up Metcon: Rx 9 min amrap: 8 burpees
Tuesday
Strength: work up to a heavy high hang snatch Metcon:
Monday
Strength: Back squats 3-3-3-1-1-1 Metcon: Rx 3 rounds 21
Friday
Skill: Handstand holds (freestanding and on the wall) Metcon:
Thursday
Strength: 4 hang squat cleans. Work up to a heavy
Wednesday
Metcon: Rx 5 rounds for time: 20 DB thrusters, 50/35
Tuesday
Skill: rope climb Metcon: Rx: 25 wall shots, 20/14
Monday
Strength: 2 rounds of: 1 min plank on hands 1
Friday
For time: 1-2-3-4-5-6-7-8-9-10 strict handstand push-ups bar muscle-ups* * sub
Thursday
Strength: Push jerk 5x3 Metcon: Rx 3 rounds 100