2018 Cycle 1 Week 5 Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Wrists/Forearms
Then
2 Steady Rounds
15 Heavy Wallballs
10 Overhead Med Ball Lunge Steps
Bike 1k

Strength and skill
Back Squat (5×5 @ 80%)
Bench Press (5×5)

Conditioning
Metcon (Time)
Conditioning
6 Rounds
8 Thrusters 135/95lbs
8 Bar Facing Burpees
Need Thruster efficiency tips? Click HERE
Need Bar Facing Burpee efficiency tips? Click HERE

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Strict Toes to Bar
8×5
Rest as needed.

5b. Strength Accessory
Waiter Walks
50m x 8
100/70lbs or More
(4 each arm)
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
Row 5k
Row 200m Fast/Aggressive
Row 300m Stready/Recovery