Strength
Front squats
5×2
METCON
Every 3min for as long as you can:
0 to 3min
2 rounds of
12 wall balls 20/14
12 toes to bar
3 to 6min
2 rounds of
14 wall balls 20/14
14 toes to bar
6 to 9min
16 wall balls 20/14
16 toes to bar
Continue this pattern until you can no longer complete all the repetitions in the timeframe
Note: If the 2 rounds are completed before the timeframe, rest until the next cycle starts
Lite/Beginners
Same as above but:
Front squat technique focus, keep the load at or below bodyweight
METCON
Same as above but:
Switch wall balls to med ball thrusters
Switch toes to bar for knee raises
Accessory work
Shoulders of steel
Crossover symmetry
3 sets of 3 movements of your choice
Pendlay rows
5×10
Core
30 med ball GHD sit ups 20/14
