Monday 3/23

SKILL
Back Squat 5×5

Helen
3 rounds for time:
400 meter run
21 KB Swings (55/35lb)
12 Pull-ups

Thursday 3/19

WARM UP
3 rounds:
50 meter empty sled push
10 pushups
10 good mornings
10 ring swings

SKILL
Cargo net
Complete 10 climbs

METCON
3 rounds for time:
100 meter sled pull
10 ring dips
20 kb lunges (24/16)

Friday 3/20

WARM UP
3 rounds:
300 meter row
5 kicks to handstand
10 hang power clean

SKILL
Shoulder prep

OPEN 15.4
8 minute clock:
3 HSPU
3 clean
6 HSPU
3 clean
9 HSPU
3 clean
12 HSPU
6 clean
15 HSPU
6 clean
18 HSPU
6 clean
21 HSPU
9 clean
24 HSPU
9 clean

Wednesday 3/18

WARM UP
5 minutes group volleyball

SKILL
Parallel Bar practice
10 minutes

MetCons
Class Total:
1RM deadlift
Max reps kipping pullups

*The class will be allowed 10 minutes for everyone to establish a 1RM deadlift and 10 minutes for everyone to establish their greatest consecutive set of kipping pull-ups. The total weight + reps is the classes score for the workout

Tuesday 3/17

WARM UP
3 rounds:
3 wall walks
3 forward rolls
20 walking lunges

SKILL
Handstand
10 minutes practice
Movements
Overhead squat 4 X 3

METCON
20 minute AMRAP:
5 strict pullups
10 handstand pushups
15 kettlebell swings (24/16)