2018 Cycle 1 Week 5 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Bike
Then
Steady Through
30 KB Swings 53/35lbs
120′ Handstand Walk

Strength and skill
Back Squat (3×3 92%)

Conditioning
Metcon (Time)
Conditioning
3 Rounds:
21 Handstand Push-Ups
21 Kettlebell Snatch 70/53lbs
Row 500m

Accessory work

<div class="soswodify_component_comment" . Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.
Click HERE for some Strict Muscle Up tips.

5b. Strength Accessory
Good Mornings
3×25 @95/65lbs
Rest as needed.