A.) Deadlift
6-5-4-5-6 V2 all sets
Every 3 minutes

B.) 5 rds for time
5 DB hang power cleans right side
5 DB front squats right side
5 DB STOH right side

5 DB hang power cleans left side
5 DB front squats left side
5 DB STOH left side

L1: 20/15kg
L2: 25/17,5kg

TC:8 min

Rest 2 min

50 Kipping HSPU
50m HS walk

TC: 7 min

Optional Accessory

GYMNASTIC CONDITIONING
2-4 rounds, rest as needed between
1) 10 Plate Sit-Up (feet anchored)
2) 20-30sec GHD Hip Extension Hold
RPE 3-4

• 8-8-8 of:
BB Back Squats
85-95% of today 8 @ 8 RPE 8-8-8 reps

• 8-8-8 of:
BB Back Squats (0:03 pause)
8 @ 8 RPE
55% 1RM 8 reps
60% 1RM 8 reps
65% 1RM 8 reps
Pause @ bottom position

• 5-5-5-5-5 of:
BB Jerk
90-95% Heavy 5-5-5-5-5 reps
Riscaldati progressivamente e poi fai 5 sets con il 90-95% del carico usato per la quintupla pesante
(Heavy) della settimana scorsa.

For time:
50 box jumps
50 pull-ups
50 kettlebell swings 24/16
50 walking-lunge steps
50 knees-to-elbows
50 Kb push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

On GHD machine Perform same rep scheme of:
-Hamstring raise
-Hip extension
-DB row in hip extension
-Hip extension into DB rown
-10 GHD sit-up
Use 2x DB increasing weight each week

4 RFT
20 DU / 40 SU
10 Ring Dips
10 THRUSTERS 50/35

1a) Sled Variation: 5 x 20m. Rest 60s.
1b) Asymmetrical Farmer Carry: 5 x 15m each side. Rest 60s.

• Sled pull, push or drag of your choice.