EMOM 12
1) 6 alt. hang squat snatch
2) 15 toes to bar
3) 50 Du's
- use a weight that facilitates UB sets
- for toes to bar keep the movement RX as long as you can and rather drop reps, than scale
- if athlete doesn't have 30 DU's a row practice 50s. instead of doing singles
- RPE 8

3 x 3 seg pull
- start, below knee, mid thigh, no ext.
- use wraps if you have
- add 2-5kg to last week
- rest as needed

10:00 AMRAP
4-8 Strict Handstand Push-ups
16 Russian Swing @32/24kg
Rest 60s

• HSPU: Deficit, Floor, 1-3 pads, Pike, Pike 1-3 pads, regular push-up variations.

Triset x 3 work sets!

Wide Grip Pull-Up x max reps
Rest 1:00
Barbell Curls x 10 reps
Rest 1:00
DB Front Raise x 10 reps
Rest 1:00

Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.
- Aim for progress from last week if possible.

Thruster 5-3-1-3-5

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Basic Endurance 45 minutes

40 Calories Any Machine
8 Shoulder Press @ 50%
30 Sec Chin Up Hold
800m Run
30 Kettlebell Swing
30 Box Step Ups

8:00 for quality rotating between;
A1. 10s each Hollow Hold + Superman Hold
A2. 10-15 Band Lat Pull Downs
A3: 5 Kip Swings + 1-3 Kipping Pull-ups (or partial reps)

EMOM 9
1. Kipping pull up/ c2b x 2-10
2. Tuck ups x 10-15
3. Rest

EMOM 12
1. Single arm ring row x 5 + 5
2. Single arm DB bent over row x 6 + 6
3. Rest

Partner abs 5 rounds: 20sec work/ 10sec reset
- weighted plank hold

Shoulder press x 4 - 6

First week RPE 8 - 9
Second week RPE 9 - 10