2018 Cycle 1 Test Week Day 6

Warm-up
Warm-up
1. Warm-up
Floss Elbows
Then
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row

Weightlifting
Back Squat (1 Rep Max)

Conditioning
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
5k Row (Time)
Max Effort 5k Row

Do in class if class time allows. If not do around class not to interrupt current class.

Gymnastics
Metcon (AMRAP – Rounds)
5. Gymnastics Accessory
AMRAP 5 Minutes:
Max Sets of 4 Strict Pull Ups

Score is number of Unbroken sets of 4 completed.