Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Endurance
For time:
1,000/800m row
50 alternating single DB devil presses 50/35 lbs
50 single DB box step overs 24/20 in, 50/35 lbs
50 pullups
1,000/800m row
Time cap: 25 min
Skills & Pulling Strength Accessory Finisher
10 min for pull-up / muscle up practice:
Level 1: 3 sets of:
8-12 feet elevated ring rows (weight optional)
8-12 kipping swings focused on arch-hollow transitions, with an abmat between feet
Level 2: 3 sets of:
5 strict pullups or tempo negative chest to bar pullups (jump from a box to bring chest to the bar witha 3-5 sec tempo)
5 transition to over the bar with band assist or jumping assist (from box)
Level 3:
5 min EMOM: 3-5 bar muscle up (choose a number you want to hit across all 5 sets)
UES strength
Warm Up
2 Rounds (10 min Cap)
60sec Ski/Row/Bike
5 Seal Pushup to Down Dog
5/leg Low KB Cossack Squat
10 Russian KB Swings
:30 Sec Weighted Plank
Deadlift
Every 90sec for 10 sets
3 Reps Starting @ 60% of 1 RM
Work Up to HEAVY 3 Rep for Day
Suggest Sets
Set 1: 50% 1RM
Set 2: 60% 1RM
Set 3: 65% 1RM
Set 4: 70% 1RM
Set 5: 75% 1RM
Set 6: 80% 1RM
Set 7: 85% 1RM
Set 8: 88–90% 1RM
Set 9: 92–95% 1RM (heavy triple for the day)
Set 10: 90% 1RM or repeat Set 9 for clean reps
Conditioning
6 Min AMRAP
5 Double DB Devil Press
100 ft DB Farmer’s Carry
Rest 3 Min between
6 Min AMRAP
5 Sandbag Cleans
10/7 Cal Ski
RX: 2xDBs 50/35 / Sandbag 120/75
Intermediate: 2xDBs 40/25 / Sandbag 100/70
Scaled: 2xDBs 25/15 / Sandbag 75/50