2018 Cycle 1 Week 5 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Hips
Then
3 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Row 250m

Strength and skill
Back Squat (4×4 90%)

Conditioning
Metcon (Time)
Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
2 Legless Rope Climbs
20 GHD Sit Ups

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Handstand Walk
50’x6
As fast as possible
Rest as needed.

5b. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×12
Alternate sides each

Extra work

<div class="soswodify_component_comment" Work
Bike 5k
Rest 2:00
Bike 4k
Rest 2:00
Bike 3k
Rest 1:00
Bike 2k
Rest 1:00
Bike 1k