Thursday

CLASS PROGRAM

A.) Deadlifts

5x9@50% 

B.) 0:00-2:00

2 minutes max effort: 

 Ring Muscle ups

2:00-4:00  

rest

C.)4:00-18:00

14 min cap

5 rounds for time : 

50 Double unders

50’ Hand Stand Walk

————————— 

C.) Strength

clean pull + above knee hang clean + clean

(1+1+1)x6 @ 65-80% ascending

 5x3 strict weight chin-up 

3 x ME weighted push-up 45/25

3x20 reverse hyper @ light

D.) 400m sand stone shoulder march 150/100

Walking entire thing. Switching shoulders every 50m