2018 Cycle 1 Week 4 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Bike
Then
Steady Through
10 Kipping RIng Dips
20 Box Step Ups
:60 Wall Sit

Strength and skill
Back Squat (3×3 92.5%)

Conditioning
Metcon (AMRAP – Rounds and Reps)
Conditioning
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18/12 Calorie row

Accessory work

<div class="soswodify_component_comment" a. Gymnastics Accessory
Push Ups
15×7
Each set of 7 must be Unbroken.

5b. Strength Accessory
Romanian Deadlifts
5×12
Increase weight slightly each set.
In case you are bored and want to watch a RDL demo from Rip, click HERE

Extra work

<div class="soswodify_component_comment" Work
6 Rounds:
Run 300m
Rest 5:00