2018 Cycle 1 Week 3 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
Run 1 Mile For Time

Strength and skill
Back Squat (4×4 85 %)

Conditioning
Metcon (Time)
Conditioning
5 Rounds:
7 Front Squats
11 Bar Facing Burpees
15 GHD Sit Ups

Increase weight each round
FS Weights: 155/105lbs 185/135lbs 225/155lbs 255/175lbs 275/185lbs

Accessory work

<div class="soswodify_component_comment" 5. Gymnastics Accessory
Bar Muscle Ups
10×3

Use a little Kipping as possible to complete these sets of 3. The more strict the better.
Rest as needed.

6. Strength Accessory
Single Arm Dumbbell Push Press
3×10 on each Arm

Build weight through all three sets
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
4 Rounds:
Row 2k
Rest 3:00