Warm up
400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows
Gymnastics benchmark
Level 1: 4 min AMRAP ring rows
Level 2: 4 min AMRAP pullups
Level 3: 4 min AMRAP chest to bar pullups
Level 4: 15 ring muscle ups for time
Level 5 (Rx): 30 ring muscle up for time
Time cap for level 4 & 5: 5 min
Endurance
24 min alternating EMOM (8 rounds):
Min 1: 200m run
Min 2: 10 burpee box jumps 24/20 in
Min 3: Barbell option: 1 clean & jerk complex at 75-80% of 1RM OR DB option: 1 DB complex 50/35 lbs
Clean & jerk complex: 1 power clean & jerk + 1 squat clean
DB complex: 1 double DB devil clean + 1 double DB cluster
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
12 sets x 2 reps @ ~90%-95%
Goal: Begin at ~90% of 1RM & increasing weight each set if possible
Back Squat Accessories
3 Rounds (15mins)
3/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
8/leg Double DB Romanian Deadlifts @ 8 RPE
15 Hanging Strict Knee Raises