2018 Cycle 1 Week 4 Day 1

Warm-up

<div class="soswodify_component_comment" . Warm-up
Floss Hips
Then
4 Steady Rounds:
10 Goblet Squats
20 Calorie Row

Strength and skill
Back Squat (5×5 77.5%)
2A. Strength
Back Squat
5×5 @77.5%
Bench Press (5×5 )
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time

Conditioning
Metcon (AMRAP – Rounds and Reps)
3. Conditioning
AMRAP 8 Minutes
4 D-Ball Cleans 100/50lbs
4 Bar Muscle Ups

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Strict Ring Dips
3×8
3×6
3×4
Rest as needed between all 9 sets.
5b. Strength Accessory
50′ Farmers Carry x 7
Unbroken AHAP
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
30 Minute Run
5 Rounds:
2 Minutes around PR Mile Pace
4 Minutes Slow/Steady.