WOD: Monday 250421

Yay Burpees!

• Coaching Brief & Class Overview

Today’s session focuses on building unilateral strength and overhead stability through the strength piece, followed by a fast-paced AMRAP that challenges barbell cycling, gymnastics stamina, and consistent movement under fatigue.

strength superset:

Every 2:00 x 5 Sets

Weighted Deficit Split Squat 10-10-10-10-10, using heaviest weight per set

Shoulder Press 3-3-3-3-3, using heaviest weight per set

Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

metcon: "First Principles"

Complete as many rounds as possible in 12 mins of:

3 Bar Facing Burpees

5 Thrusters, 95/65 lbs

7 Toes-to-bars

Accessories:

3 rounds for quality of:

GHD Supine Hold, 20 secs

12 Seated Med Ball Leg Extensions, pick load