Strength
Mixed Skill Work
5 Sets of:
1a) Overhead Squat
1b) Ring or Bar Muscle-ups
*Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practing each round with transition work.
Metcon
AMRAP 4:
DB Power Clean + Front Squat (50, 30)
Rest 2:00
AMRAP 4:
Alternating DB Snatches (50, 30)
Rest 2:00
AMRAP 4:
Front Rack DB Walking Lunges (50, 30)
Rest 2:00
AMRAP 4:
Renegade Rows + Push-up (50, 30)
*Score = total reps
*Scale DB weight if needed. If having access to enough DB’s is an issue, this can be done as a partner AMRAP 6 w. no rest between.