July 18, 2025
Cycle V
Week 5
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
30 Second Parallette L-Sit
5 Wall Facing Strict HSPU into 20 ft. Handstand Walk
Strength
Weightlifting Complex
On the 2:30 x 5:
Power Snatch + Hang Squat Snatch + Squat Snatch
Build to a max across 5 working sets starting at 75% of 1 rep max power snatch.
."Flock of Seagulls"
2 Rounds for Time:
800m Run
25 Burpees to Target, 8 ft. (2.43 m)
25 Kettlebell Swings
25 Goblet Squats
Kettlebell: 70/53 (32/24 kg)
Accessory
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
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3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets