Warm up
400m run
then, 2 rounds of:
10 alternating single DB power cleans
10 ring rows
10 pushups
10 DB goblet squats
Endurance
Every 7 min for 5 rounds:
-- from 0-5 min:
200m run
15 chest to bar pullups
10 handstand pushups
5 squat cleans [BB: 185/125 lbs, KBs: 2x32/24 kg]
Max rep burpees tuck jumps in the remaining time
-- from 5-7 min: rest
Note: Athletes should have about 1 min each round on the burpee tuck jumps. Scale the pullups and pushups to be able to perform them in 2 sets. Cleans are expected to be singles performed in about 60-75 sec each round.
Skills & Pulling Strength Accessory Finisher (if time permits)
3-4 sets of hollow position pull down practice with legs on foam roller - Bar Muscle Up Rolling Drill - YouTube
3-4 sets of 5 strict toes to bars
3-4 sets of DB pullovers - The Dumbbell Pullover - YouTube
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
-- Then: 5 Mins to Work up to 85% 1 RM Deadlift
5 Reps @ 60% 1 RM Deadlift
5 Reps @ 70% 1 RM Deadlift
3 Reps @ 80% 1 RM Deadlift
Deadlift
Every 2 Mins for 6 Sets
3 Reps @ 85% 1 Rep Max
Superset
8 Double DB Seated Press @ 8/10 RPE
Accessory work
Every 90 Seconds for 3 Rounds Each Alt Through
10 Sumo Stance Good Morning
8/arm Alternating Seated Kettlebell Overhead Press (1 KB Overhead at time and the other arm presses)
Conditioning
Partner 8 Min AMRAP
150 Russian Kettlebell Swings (Shared between partners)
Max Reps of Sandbag Over Shoulder (Shared between partners)
RX: KB 70/53 Sandbag 120/75
Intermediate: KB 53/35 Sandbag 75/50
Scaled: KB 35/18 Sandbag 50/30