Warm up
3 rounds:
5/arm single DB power cleans
5 scap pullups
5 cal row
5 hanging knee raises
Endurance
Every 7 min for 4 rounds:
From minute 0 to 5:
15/12 cal row
10 toes to bars
15 burpees
10 toes to bars
**Max power cleans in the remaing time [BB: 175/120 lbs, DBs: 2x50/35 lbs]
From minute 5 to 7: rest
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
:45sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
5/leg Single Leg Romanian Deadlift
10 Empty Bar Good Mornings
Deadlift
In 15 Minutes with as many sets needed work up to a
8 Rep HEAVY
*This is not a MAX - last set should fee like you can either do one more rep or put a few more weight on.
Accessory work
EMOM for 9 Mins Alt through:
8 Deficit Romanian Deadlifts (25lb Plate)
12 Banded Wide Grip Lat Pull Downs
15 Weighted Hanging Knee Raises
Conditioning
8 Min AMRAP
1000m/750m Row
Then
Max Rounds with time left
2 Devil Presses
4 Wall Walks
RX: 2 x 50/35
Int: 2x 35/20 + Partial Wall Walks
Scaled: 2x 25/10 + 20 Shoulder Taps