Skill:
HSPU
3x ME
This week is our 1 rep max week for our new strength cycle - try to get here everyday, or talk with your coach if you are going to miss a day so we can get you set up to hit all your lifts - as always Friday will be a "make-up" day or try again for that PR you may of just barely missed earlier in the week.
Strength:
Back squats
5-5-3-3-1-1-1
Stabilizer:
50 baby hollow rocks
Metcon:
Seven-ish (we forgot two post two movements of the original Hero WOD, so you got 7ish)
7x
7 thrusters 60/40kg
7 deadlifts 110/90kg
7 burpees
7 kb swings 32/247
7 pull ups
*25 min time cap
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