July 2, 2025
Cycle V
Week 3
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Skills Warmup
3 Rounds for Quality:
10 Alternating Dumbbell Squat Snatches
15 V-Ups
250m Easy Row
Stamina Builder - Pull
Not For Time:
6-9-9-9-6
Ring Muscle-Ups
Burpee Box Jump Overs
"Cowabunga"
For Time:
60 Toes to Bar
60 Thrusters
60 Chest to Bar Pull-Ups
60 Double DB Deadlifts, 50's/35's
400m Run
BARBELL
Elite: 75/55 lbs (34/25 kg)
Rx: 75/55 lbs (34/25 kg)
Intermediate: 45/35 lbs (20/15 kg)
Accessory
Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
Burn the Ships
For Time:
15-12-9
Burpee Box Jump Over
Echo Bike Calories