METCON
Warm up
500 m row
2 rounds:
8 kipping
8 EB front squat
8 Inchworm
8 Russian KBS
Front Squat waves
Back Squat (Back Squat Waves – complete one wave every 4:30)
Set 1: 0:00 -6:00
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
Set 2: 6:00 – 12:00
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
Conditioning
16 mins AMRAP
16 KB swing (24/16 kg)
8 Pull up
16 Cal row
8 thruster (40/25 kg)
Gymnastic Strength
Warm up
50 Tuck ups
25/25 Heel taps
Full Body Day
Superset 1
3-4 sets of
6/6 KB Gorilla rows
10 DB bench press
10 DB Bent over reverse flys
Supersets 2
3-4 Sets:
10 Deadstop Sumo Deadlfits (record weight)
12 Seated DB tricep ext (record weight)
12 GHD Back Extension