Bar muscle-up technique
On the minute for 5 min
1-5 bar muscle-up

1) Accumulate 3 min in handstand shape 45 degree hollow
rest 3 min
2) Accumulate 3 min in handstand tuck balance
rest 3 min
3) Accumulate 3 min in Wall facing handstand hold ( only toes can touch)
rest 3 min
Play around with handstand hold. Mark 1m x 1m square to stay in.

Metcon Prep
2 sets
8/10 calories of row
5 wall ball shots
5 barbell power snatches

Metcon

3-4 sets
25/20 calories of rowing
10-15 wall ball shots
8-10 tng power snatches @25/35kg
rest 1:1 bwn sets.

• Time target on each set 2-3 min.
• Rowing shouldnt take no more than 1min 20s. Wall balls and Power snatches should be done unbroken sets. But, catch your breath before doing next movement to keep quality on work.
• Score is total time of all sets.

AMRAP 14:00

7 Pistol Squats each
14 Double Kettlebell Sumo Deadlift @32/24kg
200 Meter Run / 250m Row/Ski / 1 x Stairs

Rx+: Heavy DBs instead of KBs

For time:

Echo Bike 50/40 Cal
30 TTB
9 Snatch 70/50 (teens 60/42,5kg)
Echo Bike 50/40 Cal
20 TTB
6 Snatch 80/57,5 (Teen 67,5/47,5)
Echo Bike 50/40 Cal
10 TTB
3 Snatch 90/62,5kg (Teens 75/52,5)

3 Rnds: Rest Btw Movements as needed.

5 Weighted Dip
8 Strict C2B
Plank Hold 1:30

Snatch High Pull + Snatch, under knee

2 x (1+1) x 70%
2 x (1+1) x 75%
2 x (1+1) x 80%
2 x (1+1) x 85%

SO 2:30

Heavy Snatch Pull

3 x 2 x 100%
3 x 2 x 110%
3 x 2 x 120%

SO 2:30

Warm up
Normal warm up
10 passthroughs
5 inchworms

Spend 5-10 mins warming up Turkish get ups to get familiar with movement

WOD
set clock for 16 min
row 1000/ 800m
10 turkish get ups ( x5 each side)

in remanding time:
AMRAP
12 pull ups
8 AKB swings 53/36

Cool down
3 rounds NOT FOR TIME
10 banded pull aparts
KB farmers carry around gym (pick a light-moderate weight)

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
2-position squat clean (FLOOR AND THE HANG)
2 sets @ 75-80% and 3 sets @80-85% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 2 reps
2 sets @ 75-80% and 3 sets @80-85% of 1rm jerk.

rest / prepare for clean pulls 5 mins

Every 2 min for 6 minutes ( 3sets)
Clean Pulls x 3 reps @80,85,90% of 1rm

Focus on clean pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Put the weights down on comment area.