Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)
10/7 cal assault bike (or bike erg)
3 squat cleans 165/110 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
15 wall balls 20/14 lbs
Rest
Scaling: Each movement should take 45 sec. Adjust the set volume so that you can complete the toes-to bars in 2 sets or less, using your achievement in the first few weeks of the cycle to decide on the target. Squat cleans should feel heavy given the movement interferences. Wall balls must be UB, adjust weight and/or volume to get a challenging set.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Box Squats Warm-up sets
Box Squats
Every 2:00 Mins for 10 Sets
2 Reps @ 93% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
4 Sets - AMRAP in 2:00mins
15 Double KB Sumo Stance Deadlifts
5 Double KB Front Squats
Max Front Rack Hold Marches with Time Left
-Rest 60 secs -