2018 Cycle 1 Week 2 Day 4

Warm-up

<div class="soswodify_component_comment" . Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

Strength and skill
Back Squat (3 x3 87.5%)
2. Strength
Back Squat
3×3 @87.5%

Conditioning
Metcon (AMRAP – Rounds and Reps)
4. Conditioning
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities

5b. Strength Accessory
Good Mornings
3×20 @95/65lbs
Rest as needed

Extra work

<div class="soswodify_component_comment" Work
8 Rounds:
Ski 200m
Rest 2:00