RX

Strength/Skill

Front squats:
 1×5 @ 40 %
1×5 @ 50 %
1×5 @ 60 %
De-load – 1 sec pause in the bottom and speed out of the hole

Pull:
3 x 5-10 Scap pull ups/Scap ring rows
1 x 5 Kip Pull up

Workout

5 Rounds for time:
50 Alt. Step ups
40 T2R
30 HRPU
20 Inverted row (supinated grip)
Rest 90 secs between rounds

 

METCON

Workout

5 Rounds of:
12 HRPU
24 DB Sit-ups
12 DB Front Rack Walking Lunges
24 DB Russian Twists
12 DB Front Squats
24 Kick Back Burpees
12 DB Thrusters

 

MAINTAIN

Workout

BB Strict Press
12 min to build weight up to 1RM

5 Rounds For Time:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squat
5 DB STOH
5 DB Thrusters
TC: 12 Min