Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 minutes)
2. Strength Cycle Week 3: Intensity Day
20 minute to work up to a heavy set of 5 for the day
Strict Press 5RM
15 minutes to work up to a heavy set of 5 for the day.
2 Rounds for time:
22 Thrusters 95/63
(7 minute cut-off)
LIII: as Rx’d
LII: 65/45 or scale Thruster weight as needed. Banded Pull-ups or Ring Rows as appropriate.
LI: 2 Rounds for time of 15 Thrusters, 15 Ring Rows
Open Gym Cash-out:
(to be done if you have extra time for Open gym)
Min.1: Max Unbroken Toes to Bar/Straight Leg Raise or Knee Raise
Min.2: Max Handstand hold, Pike Hold or Handstand Walk
Min.3: 4-6/side Pistols, Pistol on Box or Reverse Lunges