7x every 2 min

2 hang squat snatch

4x6 Back Squat AHAP

EMOM 9 ( Work 0:40 / Rest 0:20 ) AMRAP

Minute 1 : American Swing 32/24kg
Minute 2 : Wallball Shots 20/14p
Minute 3 : Sit-Ups

Overheadsquat 5 reps max.

Ring Dips
Prog 6/8
5, 5, 5, 4, 4

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Build upper body pushing strength
Controlled volume across sets
RPE 7–8, Challenging but clean reps
Coach tip:
Keep shoulders stable and active
Scale before technique breaks

1) 1-6 strict Ring MU / kipping bar MU or c2b
2) 10 box jump over
3) 10-12 push ups
4) 15-20 sit ups

Choose pulling gymnastic movement that needs most work. Take more difficult scale over high reps.

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Build sustainable conditioning with mixed movements
Maintain consistent output across all 20 minutes
RPE 7–8, You should feel worked, but never close to failure
Coach tip:
Choose reps you can repeat every round
Finish each minute with time to rest

Bench Press

10-8-6-10-8-6-10-8-6

Go every 3:00

8x Hang Clean + Jerk @ 85-90% of max C&J

Find your sumo deadlift 4 RM of the day

Weighted pull-up 3x5. Use a grip you normally don't use.