2018 Cycle 3 – Week 4 Day 4

Warm-up
Warm-up
Floss Ankle
3 Steady Rounds:
12 GHD Sit Ups
12 Kipping Handstand Push-Ups

Weightlifting
Back Squat (Find new 5 Rep max)

Intravel
Metcon
3 Rounds:
30 Push Ups
10 Deadlift 315/225lbs
30 Chest to Bar
10 Deadlift
Rest 3:00

scoring time includes rest

Extra work
Metcon
7 Rounds:
5 Squat Cleans 185/135lbs
15/12 Calorie Row
Metcon
Bike 5/4k x 5
Rest 3:00
Metcon
5 Rounds:
Bike 2/1.5k
1 Max Set Strict Handstand Push-Ups