Conditioning

12min EMOM alt min

1min 15/10 cals row
1min 15/10 cals bike
1min 10 shuttle runs 20ft

METCON
Lite/Beginners
8min AMRAP
1 knee to chest + half pull up
2 hand release push ups
3 banded pull ups

Rx
8min AMRAP
1 rope climb
2 handstand push up
3 strict chest to bar pull ups

Firebreather
8min AMRAP
1 legless rope climb
2 deficit handstand push ups 6/4
3 bar muscle ups

Legendary
8min AMRAP
1 legless rope climb from seated on the ground
2 parallette handstand push ups
3 strict ring muscle ups

Weightlifting (deload week)
(Testing within the regular programming, the snatch on Wednesday, the clean and jerk Friday)

Hang power snatch
5×1
Snatch high pulls
5×2 (touch and go)
Front squat
5×3 (keep it well below maximal)

Accessory work

Shoulders of steel
Crossover symmetry
4x movement of your choice

Weightlifting
2×5
PVC pipe hip snatch
2×5
Barbell hip snatch

Core
3 sets of each
15 GHD sit ups
15 weighted back extensions

Bonus: 3×10 dumbbell bicep curls

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