-rpe 9
-2-3min rest

3@up to 60-65%, rest btw sets 2min

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar MU
8-12 2KB thruster

A)
Week 7:
• Front Squat: 4x2 @ 88%
• Pause Front Squat: 3x2 @ 80%
( 3” pause at bottom)

B)
Eccentric work:
Negative HSPU 4x3 (scaling individually), or regular push up
6”-8” lowering
- box hspu/ abmat / floor/ deficit / weight vest
Negative pull up 4x3 (scaling individually)
6”-8” lowering
- use extra weight if possible
- scale down if you start loosing tempo or good form

Every 3 mins for 12 mins do:
6 Strict Pull-ups / 2 negative pull up
5 L/5 R Lateral Box Step up and Downs
3 Wall Walks to best effort

AMRAP 6

1 legless rope climb
50 DU

scaled 2 rope climb

OHS

1x4
2x3
2x2
1x1

Every 2min

6x
1 snatch pull + 1 power snatch + 1 hang squat snatch

Every 2min

EMOM 36

Minute 1 : 7 Push-Ups + 10 Air Squat
Minute 2 : 12/9 Cal Row
Minute 3 : 13 Dual KB Deadlift 24/16kg
Minute 4 : 12/9 Cal Bike
Minute 5 : 10 Pull-Ups
Minute 6 : Rest

4x 2+2+2+2
Clean pull
Hang power clean
Front squat
Jerk

4-5x 1+1+1
Power clean
Clean
Split jerk

4x 2
Power clean