Phase 4, Week 4 of 7, Day 6

Team Soul Training Pro: 

Weightlifting

Front Squat:
1×4@70% 1×4@78% 3×4@83%

Battery

A) ME UB OHS at BW
Rest 5:00
B) For Time
9 OHS @ BW
12 Toes To Bar
15 Calorie Air Bike
6 OHS @ BW
12 Toes To Bar
15 Calorie Air Bike
3 OHS @ BW
12 Toes To Bar
15 Calorie Air Bike

Gymnastics

A) Headstand Hold + Concentric Only, Strict HSPU + Handstand Hold; 6x:15+1+:15
*Keep tension on Handstand
B) Deficit, Handstand Hold + :05 Eccentric; 4×1
*Goal is same 2RM Deficit from Phase 2 OR challenging height

Conditioning

A) For Time
12 Muscle Ups
2 Squat Clean (265/185)
9 Muscle Ups
4 Squat Clean (265/185)
6 Muscle Ups
6 Squat Clean (265/185)
Rest 12:00
B) 21-15-9
Bar Facing Burpee
Deadlift (265/185)

Accessories

A) Good Morning 4×10 @MTR
B) Back Rack Carry 6×50′ @MTR

Team Soul Training Development: 

Weightlifting

Front Squat; 4×4@73-83%

Gymnastics

Handstand Hold + Negative HSPU + Headstand Hold; 5x 0:10+1+0:10
*Keep tension on Headstand

Conditioning

A) For Time
15 T2B or V-Ups
2 Squat Clean (185/115)
12 T2B or V-Ups
4 Squat Clean (185/115)
9 T2B or V-Ups
6 Squat Clean (185/115)
*Adjust weights as needed
*Perform either Pull Ups or Rings Rows if Unable to do C2B
Rest 12:00
B) 21-15-9
Bar Facing Burpee
Deadlift (205/135)

Accessories

A) Good Morning 4×10 @MTR
B) Back Rack Carry 4×50′ @MTR