3-4 rds:

1-4 Strict rMU + 1-4 Kipping rMU

Rest as needed after kipping rMU

20min amrap:

5 strict pull-up
10 push-up
15 air squat
30 DU

Go with 80-85% pressure, focus on quality of movement!!
Scale strict pull-ups to 4/3/2 if needed, scale push-ups to 8/6 if needed.
Go strict c2b if needed.

Optional Accessory

STRENGTH

3-4 rounds, rest as needed

1) 20-30sec Wall Sit (loaded)
2) 10 Lateral Raises
3) 10 Banded Pull-Apart

RPE 4 to 4+

Optional Accessory:

CONDITIONING

Row/Bike/Run 10-20min with nose breathing only.

RPE 2

For time:

21-15-9

Box jumps 24/20"
Strict Pull ups

30-20-10

Pistols Alternating
TTB

Row 5x500m

Rest 3 min btw. sets

Results is slowest round.

In teams of 3:
Each for Max Distance:
10 Minutes of Farmer Carry @32/24kg
10 Minutes of Sled Push @ moderate
10 Minutes of Carry variation
10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

• Carry options: barbell back rack, yoke, stone, DBall, KB Front Rack, Partner carry, etc

3 rounds of :
5 strict pull ups @45-55% of 1 rm.
10 box jump overs
rest 2-2,5 min bwn rounds.

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip

Beginner

3 rounds

30 sec top of ring support
15 sec rest
30 sec bottom of ring support
15 sec rest
30 sec false grip ring to chet hold supported

1min rest

Intermediate

3 rounds

1-5 false grip ring to chest pull-ups
rest 30 sec
1-5 strict or spotted muscle ups (or low ring feet on box)
rest 30 sec
1-5 ring dips

then:

Beginner

EMOM for 10min

ODD: 5 - 10 low amp kips on rings or box supported kips
EVEN: press ups or beginner press-ups

Intermediate

EMOM for 10min

ODD: 1-5 high amp kips + 1 ring muscle up

5 sets of 4 back squats with 4s. stop at bottom. Use same weight across barbell. 57% 1rm.