Cycle 3 Week 5 of 8 Day 6

0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Back Squats

10 Push Press

5 Pull-ups

*empty barbell

2) MetCon:

Partner For Time:

24 Rounds:

1 Deadlift @275/185

2 Power Cleans @185/125

3 Handstand Push-ups

*alternate full rounds with partner

—3 minutes rest—

20 Rounds:

4 Sprawl to MB Slam @50/35

5 Box Jump Overs @24/20”

6 Russian KB Swings @53/35

*alternate full rounds with partner

*start people on different sections if needed because of class size to barbell availability

*complete your rounds, rest 3 minutes from that point, complete the next set of rounds

*Pace: Aggressive: 27:00 , Solid: 30:00 , Limit: 35:00

*paces include rest time

Beginner: 135/95, 95/65, 20/10, Inchworms, 16/12”, 26/18

Scaled: 185/125, 155/105, Wall Walks, 35/20, 20/16”, 35/26

Rx: 275/185, 185/125, 50/35, 24/20”, 53/35

4) COOL-DOWN