Back Squat and Strict Press Test Week

Monday

Metcon
Emulous
10 Rounds For Time of:
1 Wall Walk
2 Pistol Squats
3 Chest To Bar Pull Ups
4 Snatches 52/36kg

Aim
Gymnastics Under Fatigue

Mobility
Couch Stretch
Capsule Stretch

Tuesday

Metcon
Strength
Strict Press 3-2-1-1-1
Reverse Grip Straddle Row 5-5-5-5-5

Conditioning
50ft Suitcase Carry 24/16kg
10 Burpee
10 Kettlebell Swings 24/16kg

Aim
Test

Mobility
Ring Pec Stretch
Ring Lat Stretch

Wednesday

Metcon
Assiduous
15-12-9
Cleans 70/47kg
Pull Ups
Rest 2 min
9-12-15
Cleans 70/47kg
Kipping Deficit Hand Stand Push Ups

Aim
Barbell cycling

Mobility
Bretzzel Stretch
Samson Stretch

Thursday

Metcon
Rock Stars
400m Run
20m Sled Push 100/70kg
400m Ski
20m Sled Pull 30/20kg
400m Run
40m Burpee Broad Jumps
400m Ski
100m Farmers Carries 24/16kg
400m Run
40m Lunges 20/10kg
400m Row
40 Wall Balls 20/14lbs
400m Run

Aim
Engine Builder

Mobility
Straddle Stretch
Forearm Stretch

Friday

Metcon
Strength
Back Squat 3-2-1-1-1

Conditioning
10 Box Jumps
8 Toes To Bar
6 Shuttle Runs

Aim
Test

Mobility
Straddle Stretch
Half Moon Stretch

Saturday

Metcon
Joey and Phoebe
Teams Of Two
150 Wall Balls 20/14lbs
125 Double Unders
100 Cal Row/Ski
75 Sit Ups
50 Burpees
25 Pull Ups

Aim
Engine & Communication

Mobility
Figure For Stretch
Samson Stretch