Skills
10min EMOM *alternating minutes
1min 25ft handstand walk
1min 5-10 strict pull ups
METCON
8min AMRAP
1 handstand push ups
1 deadlift 275/185
2 handstand push ups
2 deadlifts
3 handstand push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time
Lite/Beginners
Skills
10min EMOM *alternating minutes
1min pike around the box
1min 5 strict pull ups (Banded if needed)
METCON
8min AMRAP
1 push ups
1 deadlift
2 push ups
2 deadlifts
3 push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time. Bar at 155/105 or adjust as needed
Weightlifting W7D2
Snatch
5×1
Snatch pulls at 110% of today’s max
3×3
*Touch and go*
Front squats
5×2
Accessory work
Dumbbell lat raises 3×10
Dumbbell press alternating 3×10
30 PVC pipe split jerk push press
Core
Tabata V-ups
