W:
4 min for Quality:
6 Dumbbell Thrusters 8/5 kg
10 Ring Row

Y:
12-9-6
Dumbbell Thruster 12/8 kg
2x Jumping Pull-ups

O:
12-9-6
Hang Cluster 35/25 kg
2x Jumping Pull-ups

B:
12-9-6
Cluster 45/30 kg
Pull-ups

P:
12-9-6
Cluster 52,5/35 kg
Bar Muscle-ups

Cluster:
Break it Down
Clean + Thruster = Cluster... this is complex movement with a lot of moving part. Focus on keeping each separate movement as tight as possible. Don’t get ahead of yourself, work to catch the clean in a good position so that the thruster can begin in a good position. Visualize the movement, and work to be in a good position for each phase. Fluidity is key, and as you fatigue it will become more and more difficult to hold yourself to good movement… so you must focus.

Bar Muscle-ups:
Lead with the Knees
The initial arch-hollow that you use in kipping pull-ups, CTB pull-ups etc is still present in the bar muscle-up, but you need a little extra juice to get you up over the bar. As you go into the hollow position and sweep your legs through, drive the knee forward and up as you open your hips towards the bar. If you can get enough momentum to bring your hips to the bar, then it is just a matter of sitting forward to land on top.

Floor Press:
Forearms Vertical
The floor press is essentially an abbreviated bench press, stopping when the elbows hit the floor, and the movement up until that point should be identical. On the bench press, in order to transfer maximum force into the bar, the forearms should stay vertical. Keep the elbow positioned approximately 45 degrees (diagonal in relation to the shoulder, so that the bar is directly over the bottom of the chest.

we have what we consider Pv(v) and have purposely kept the reps on the lower range because of the complexity of the movements. When we’re looking to access this system (Lactic Tolerance) we need to use big movements - regional, or global. Both of the movements at PURPLE do that, but they’re also complex, requiring extra focus and that can make it harder to really ‘go there’ in a workout like this. With that said, you should push the pace on this from the beginning. You should not do movements that have you doing 1s and 2s, you should be able to knock out the sets close to unbroken. The clusters should be smooth and consistent, look to keep your technique tight throughout. Use your breathing to facilitate your fast pace here and embrace the discomfort.