Warm-up
5 Steady Rounds
40′ Walking Lunge Steps
:20 Handstand Hold (on wall OR freestanding)
8 Chest to deck push-ups
Strength:
Zercher Squats
3×10
If you’re new to Zercher Squats, keep the weight lower and focus on the range of motion.
Then
Back Squat
4×2 @87.5%
Metcon:
RX
3 Rounds:
5 Muscle Ups
5 Power Cleans 185/135lbs
3 Muscle Ups
3 Power Cleans
1 Muscle Ups
1 Power Clean
Rest 2:00
SCALED
3 Rounds:
15 Pull-ups
5 Power Cleans 155/105
9 Pull-ups
3 Power Cleans
3 Pull-ups
1 Power Clean
Rest 2:00
Scaling Options:
Less Ring Muscle Ups each set/round
3x Pull Ups
Lighter Cleans
Lite = Use DBs for Power Cleans + Ring Rows for pull-ups.
Sidework:
Every 3:00 for 12:00
Row 400/300m
Max Handstand Push-Ups in remaining time
