Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

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5 Rounds of:
40m Sled push (Moderate Weight)
Rest 60s-90s between rounds

5 Rounds of:
40m Front Rack Carry
Rest 60s-90s between rounds

5 Rounds of:
40m Sled push (lighter weight)
Rest 60-90s between rounds

• No score. For quality.
• Overall pace should be sustainable and aerobic. Each set consistent result

EMOM 10:
ODD Minutes: 4 Back Squats @75%
EVEN Minutes: 8-10 Ring Rows

• Speed focus on squats.

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches 42,5kg/30kg
12/9 Calorie Row, 12 Power Snatches 42,5kg/30kg
9/7 Calorie Row, 9 Power Snatches 42,5/30kg
Rest 5:00
“Power Down” Part #2
AMRAP 5:
60 du, 15 Power Clean and Jerks 42,5/30kg
40 du, 12 Power Clean and Jerks 42,5/30kg
20 du, 9 Power Clean and Jerks 42,5/30kg

CLEAN AND JERK
On the 2:00 x 6 Sets:
3-Position Squat Clean + Split Jerk
Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ
Set #2 (2:00) – 1 Complex @ 60% of 1RM CJ
Set #3 (4:00) – 1 Complex @ 70% of 1RM CJ
Set #4 (6:00) – 1 Complex @ 75% of 1RM CJ
Set #5 (8:00) – 1 Complex @ 75% – 85% of 1RM CJ
Set #6 (10:00) – 1 Complex @ 75% – 85% of 1RM CJ

2-3 rounds
30 Banded Pull-aparts
20 Alternating DB Bicep Curls
20m Single Arm Farmer Carry (alternate sides)

3 rounds for time of:

• 155-lb./105-lb. squat snatches, 10 reps
• 20 burpees
  

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