9 rounds:
0:10 on/2:50 off
Max effort (6-10 reps)

Aerobic output

7x 1:00 on/1:00 off

Accumulate

40 t2b
10 devils press @2x22,5/15kg
10m handstand walk
10 devils press
10m handstand walk

Increase reps/distance each round. After rest continue where you left.

Scaling options if necessary:
- t2b to leg raises
- handstand walk to shoulder taps (2 taps for 1m walk)
- less weight for devils press

gymnastics
weightlifting

For time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Work on bar muscle up skills for 18min:

• standard gymnastics kip
• increase the angle between torso and legs to create more leverage at the hip to get chest up to the bar
• back and forth and push down into the bar and get behind the bar
• get your head as high up as you can (without falling over on to the bar to do bar muscle up)
• couple of bar muscle ups to finish

Anaerobic endurance

7min amrap:
21 db snatch
30m db oh carry
15 db snatch
30m db oh carry
9 db snatch
30m db oh carry

Rest 3min

7min amrap:
15 devils press
12 db front squat
9 db hang clean

Rest 3min

7min amrap:
21 db snatch
15 db thruster
9 devils press

Rest 3min

7min amrap:
15 man maker
12 db deadlift
9 db hang clean
6 db push press

Rest 3min

7min amrap:
30 db thruster
30 devils press
30 situp
30m walking lunge db farmer’s carry
30 db gtoh
30m walking lunge db farmer’s carry
30 situp
30 devils press
30 db thruster

Db snatch and db oh carry @22,5/15kg, other movements @2x22,5/15kg.

Aerobic output

30x 1:00 on/1:00 off
15x 2:00 on/2:00 off
10x 3:00 on/3:00 off

Anaerobic endurance

6x 5:00 on/2:30 off:

6 rounds of
600 meter run
30m db walking lunges (2x 22,5 / 15 kg)

Increase pace/distance each round. After rest continue where you left.

Scaling options if necessary:
- use 1 db for walking lunges
- less weight for db

metabolic conditioning
gymnastics

4 sets
8x 0:20 on/0:10 off
Max effort
Rest 3min btw sets

Aerobic output

8x 1:00 on/1:00 off
4x 2:00 on/2:00 off

Anaerobic endurance

4x 2:00 on/1:00 off

4 rounds of
20/15 cal Xebex bike
15 c2b

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- c2b to pullups (use band if needed)

metabolic conditioning
gymnastics

Aerobic output

4x 1:00 on/1:00 off:
2x 2:00 on/2:00 off:

Anaerobic endurance

3x 1:20 on/0:40 off

3 rounds of
2/1 rope climb
12/9 cal Xebex bike

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

metabolic conditioning
gymnastics

Aerobic output

8x 1:00 on/1:00 off:
4x 2:00 on/2:00 off:

Accumulate

12 ring muscle ups
15 meter sled pull @120/90 kg
9 ring muscle ups
15 meter sled pull
6 ring muscle ups
15 meter sled pull

Go sustainable pace; goal is to accumulate same amount of reps/distance each round. After rest continue where you left.

Scaling options uf necessary:
- ring muscle ups to 18-14-10 toes to rings
- 110/80 kg weight for sled pull
- 100/80 kg weight for sled pull
- less weight for sled pull

metabolic conditioning
gymnastics