2018 Cycle 3 – Week 5 Day 4

Warm-up
Warm-up
Floss Wrists
3 Steady Rounds:
15 Push Ups
15 Empty Bar Thrusters

Weightlifting
Back Squat (3 x 10 @ 65% of 1 Rep Back Squat)

Metcon
Metcon
4 Rounds:
AMRAP 2 Minutes
25/18 Calorie Bike
Max Distance Slam ball Carry 100/50lbs
Rest 2:00

~50 ft is Bike to beginning of rig.

Extra work
Metcon
5 Rounds:
21 Dumbbell Snatch 50/35lbs
9 Burpees to 6″ Target
1 Legless Rope Climb
Metcon
5 Rounds:
Run 1 Mile
Rest 3:00
Metcon
6 Rounds:
Row 250/200m
10 Strict Ring Dips