Day 38

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Day 17

A. Skill

EMOM x 10 minutes,

Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight

Set up 2 bars and alternate every minute.

B. Conditioning

5 Rounds for time of,

7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU

Day 106

A.) Snatch

Work up to today's heavy 1RM

B.) Squat

5×7 Front Squats, across

C.) Gymnastics Benchmark

Max unbroken strict T2b

D.) MetCon 

5 Rounds for time:

7 Deadlifts (275/185)

30 Air Squats
7 Strict HSPU