2018 Cycle 1 Week 6 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
10 Strict Handstand Push-Ups

Strength and skill
Back Squat (3×3 75%)

Conditioning
Metcon (3 Rounds for reps)
Conditioning
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike/row
10 Cleans 185/135lbs
Max Calories on Bike/row in remaining time
Rest 3:00

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be the speed of kicks.

5b. Strength Accessory
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
Run 40 Minutes
Steady pace, as slow as it takes to be comfortable.