July 14, 2025
Cycle V
Week 5
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Skills Warmup
3 Rounds for Quality:
10 Sandbag Bear Hug Squats
50 ft. Handstand Walk with Pirouette
500m Easy Bike Erg
Stamina Press
Kipping Handstand Pushups
On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg
7 Deficit Kipping HSPU
50' Front Rack DB Lunge
Athletes build in deficit and weight to a heavy 50' distance.
Strength
Overhead Squat
1 x 5 at 75%
2 x 3 at 80%
2 x 2 at 83%
2 x 2 at 85%
Percentages based on 1 Rep Max Overhead Squat
"Climbing"
AMRAP 9:
6-9-12-15... Thrusters, 95/65 (43/29 kg)
9 Chest to Bar Pull-Ups
12 Calorie Row
Carries
3 Rounds:
150' Sandbag Carry (150/100)
15 Sandbag Squats (150/100)
100' Handstand Walk
Rest 1 Minute Between Rounds